Naomi Joy Fitness: Rebounding Mini Trampoline Workout w/ Weights//All Cardio

Yay! Another advanced and awesome rebounder workout from Naomi Joy! It feels like Christmas. (o; In fact, next week, the week of Christmas, I am celebrating by doing almost all Naomi Joy workouts. I will finally do all of her hour long cardio + strength rebounder workouts–and I am psyched! But this workout will give me my Naomi Joy rebounder fix until then.

This workout kicked my butt! It was so much tougher than I expected. This is a cardio upper body strength workout using light dumbbells. Naomi is using 3 pound dumbbells. I only used 2 pound dumbbells and I struggled with that. There are no complex moves in this workout but you never stop moving. This is not done interval style like her other workouts that I’ve done and Naomi burns your arms out. I had sweat dripping in my eyes and my mouth was dry but guess what? Too bad because Naomi doesn’t giving you any breaks to get a drink or wipe away the sweat! Subtract the intro and the cool down/stretch and the actual workout (including warm up) is only 25:30 minutes. I burned 260 calories and spent 16 minutes in my peak heart rate zone. What an excellent and intense cardio workout! The strength work wasn’t bad either. As I already mentioned, my arms were burning, but more than that, the addition of the weights really kicked up the intensity of this workout big time.

Rebounding Mini Trampoline Workout w/ Weights//All Cardio is 32:34 minutes; 1 minute intro, 3 minute warm up and 6 minute cool down/stretch. Equipment: rebounder and light hand weights. Naomi is using 3 pound hand weights and I used 2 pound hand weights. There is a timer in the lower right hand corner of the screen counting down your workout–but it only counts down the warm up and workout time. There is no timer for the stretch.

  1. Double jacks with goal post arms; changes to single jacks (arms still do a goal post chest fly)
  2. Bounce with legs wide, arms are still in goal post but held open, alternate overhead presses; changes to double arm overhead presses
  3. Bounce with legs/feet together, push arms in front of you then pull them back to ribs
  4. Bounce with legs wide, hold handweights at shoulders in guard, do alternating front punches
  5. Bounce with legs/feet together, with palms facing ceiling, push arms in front of you then pull them back to waist
  6. Repeat #4 & 5
  7. Hop with legs wide, extend arms out to sides with palms facing the ceiling, pull elbows in to waist (arms remain at sides and palms continue to face the ceiling) then push arms back out
  8. Repeat #4 but this time with legs/feet together
  9. Single jacks with arms in goal post
  10. High knee run, alternate punching arms overhead
  11. Single knee hop pull with bicep curls
  12. Repeat #10
  13. Repeat #11 on other side of body
  14. Repeat #10
  15. Wide high knee run (knees open to sides), arms are in goal post, do alternating overhead presses, bringing elbow to knee when it raises
  16. Alternate between #10 and #15 doing 4 reps of each
  17. Hop with legs wide while doing upright rows
  18. Hop with legs wide, raise one arm straight in front of you while raising other arm straight to side, hold them isometrically while swapping position, then lower arms; continue this arm movement but without lowering the arms
  19. Hop with legs wide, arms are extended out to sides with palms facing the ceiling, bring arms together in front of you then open them out to sides (chest fly but with palms facing ceiling)
  20. Continue hopping with legs wide, arms are still extended out to sides with palms facing ceiling, do small arm circles
  21. Repeat #3; hops change to lateral hops with same arm movement
  22. High knee sprint with directional changes
  23. Hop with legs/feet close together while doing double arm tricep kickbacks
  24. High knee sprints
  25. Repeat #23 & 24
  26. Double twist hops with legs wide, arms are extended to sides with palms facing ceiling; changes to single twist hops
  27. Repeat #23
  28. Repeat #17
  29. Hop with legs wide, do chest fly arms with palms facing each other
  30. Hop with legs wide, arms extended to sides, do arm circles
  31. Repeat #23
  32. Single leg kicks with double arm overhead press
  33. Repeat #32 on other leg
  34. Scissor runs with running man arms; changes to double scissor runs
  35. Hop with legs wide, do straight arm front raises with palms facing ground
  36. Jack legs, arms are extended straight in front of you at shoulder level, pull DBs back to shoulders while keeping elbows at shoulder level
  37. Single leg front kick while doing a single arm front punch with same arm as kicking leg
  38. Repeat #36
  39. Repeat #37 on other side of body
  40. Alternating front kicks while punching both arms straight in front of you each time you kick
  41. High knee sprint–narrow to wide
  42. Squat jumps
  43. Alternating front kicks with double arm overhead presses
  44. Repeat #42 & 43
  45. High knee sprint

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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