Naomi Joy Fitness: Mini Trampoline Workout with Weights

Mini Trampoline Workout with Weights is another tough and intense cardio workout from Naomi Joy. It is only 20 minutes but Naomi worked me hard. You are only using 3 pound weights but my arms started burning several times. It is hard to do some basic strength moves while hopping intensely–even with light hand weights! Naomi manages to engage the entire body in this workout. I felt it everywhere! This workout is non-stop, too. Because I was holding weights the majority of the workout and you get zero breaks, my sweat was blinding me. It kept dripping in my eyes and I couldn’t wipe it away. Another excellent and intense rebounder workout from Naomi Joy. I hope she keeps them coming! I love them!

Mini Trampoline Workout with Weights is 21:48 minutes; 30 second intro; 2 minute warm up and 1:45 minute stretch. Equipment: rebounder and light dumbbells. Naomi is using 3 pound hand weights.

  1. Bounce while pressing arms/DBs forward and back; feet change to double jacks
  2. Hold arms in goal post and do alternating overhead press while bouncing
  3. Hold arms/DBs in guard and do alternating front punches while bouncing
  4. Hop with legs/feet close together and do alternating tricep kickbacks; changes to double arm kickbacks; changes to pulses at top of kickback
  5. Alternating front hopping heel digs with overhead presses; legs change to high knee runs
  6. High knee sprints; add directional changes
  7. Side lateral raises with palms facing forward while bouncing
  8. Hold arms extended out to sides in a T (isometric hold) with twist hops
  9. Double jacks
  10. Hop with legs/feet close together and do double arm tricep kickbacks; feet change to hopping side to side (arms look more like hammer curls into kickbacks)
  11. Double jacks with arms in goal post (open and close arms in time with feet)
  12. Hold arms in goal post and do alternating overhead press while bouncing; arms change to double arm overhead press
  13. Scissor runs with running man arms; changes to high knee runs
  14. Single leg hop-front kicks (stay on same leg); add double arm bicep curls
  15. Bounce with upright rows
  16. Repeat #14 on other leg
  17. Hold arms out to sides in a T, open and close arms in standing (hopping) chest fly while bouncing
  18. Hold arms in a T isometrically and double twist hop with legs wide
  19. Hold DBs together in front of chest, lower into partial squat and hop; stop bouncing and do bicep curls into tricep kickbacks; start bouncing while continuing arm movement
  20. Hold DBs together in front of chest and do squat jumps
  21. High knee run/kicks with double arm bicep curls; arms change to double arm overhead press
  22. Hold arms at shoulder level, palms facing the floor, push arms in front of you then pull them back to shoulders while bouncing
  23. Palms facing each other, push arms in front of you at shoulder height then pull DBs/arms back to waist while bouncing
  24. Repeat #3
  25. Hold arms out to side in a T and circle arms/DBs while bouncing
  26. (set DBs aside) Lower into partial squat and bounce; changes to full squat jumps; add directional changes

For more info on Naomi Joy Fitness and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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