Naomi Joy Fitness: Mini Trampoline Upper Body Sculpt

Mini Trampoline Upper Body Sculpt is another tough and intense cardio + strength rebounder workout from Naomi Joy. I came to this workout sore from her excellent lower body workout that I did yesterday. The strength work in this workout is all upper body and it is a deceptive. Naomi uses nothing but a set of 8 pound dumbbells for the strength work but the exercises she does do not require heavy dumbbells when they are done at Naomi’s slow controlled pace. Plus she adds pulses to the high/working end of some of the moves that really start to fry the muscle group being worked by the end of the interval. I had to use 5 pound dumbbells for a few of the exercises. She only did one exercise that I could have lifted heavier than 8 pounds. For everything else 8 pounds was appropriate or too heavy (for me). This is a workout that challenges you to grow. I would like to eventually be able to use 8 pound dumbbells for the exercises I had to drop to 5 pounds. I was working hard and having fun! Another excellent workout from Naomi. ***Update–I returned to this workout several times and increased my weights on some of the exercises. I have updated the weights I used in the breakdown below.***

This workout is made up of 2 cardio circuits and 2 strength circuits. The strength circuits are alternated with the cardio circuits. The exercises are done interval style, 50 seconds of work followed by 10 seconds of recovery. No exercise is repeated. There is a timer on the right side of the screen counting down your intervals and recoveries. This workout is done voice over and set to excellent music.

Mini Trampoline Upper Body Sculpt is 43:44 minutes; 1 minute intro, 1 minute warm up and 6 minute stretch. Equipment: rebounder and dumbbells. Naomi is using a set of 8 pound dumbbells. The weights below are what I used.

Cardio Circuit 1:

  1. Bounce while alternating pushing arms overhead then out to sides in a T
  2. Hop with a knee raise while pulling arms down from overhead (stay on one leg the entire interval)
  3. Repeat #2 on other leg
  4. Hop twist to right + one jump
  5. One knee + one kick, pulling arms down from overhead to under leg when it raises (hopping the entire time)
  6. Repeat #4 & 5 on other side of body
  7. High knee run–wide to narrow

Strength Circuit 1:

  1. Straight arm plank hold with alternating chest tap (hands on rebounder, feet on floor, tap hand to opposite side of chest)
  2. Overhead cactus press (hold arms/DBs in goal post, do goal post chest fly, when arms are back in goal post do a wide overhead press) (13# DBs)
  3. Alternating front punches (6# DBs)
  4. Straight arm front raise + 2 standing chest flys (5# DBs)
  5. Overhead press with palms facing your head, push up fast and lower slowly (15# DBs)
  6. Bent over rear delt fly with 3 pulses at top of fly (5# DBs)
  7. Slow wide arm push ups (hands hold rebounder frame and feet are on floor)

Cardio Circuit 2:

  1. Double hamstring curl bounces, arms are raised to shoulder level, pull arms back with every hamstring curl
  2. Bunny hops (legs and feet are together, hop to the front, to the side, to the back, to the other side)
  3. Repeat #2, hopping in opposite direction
  4. 3 squat hops + one full jump
  5. Hopping front kick, arms are held at shoulder level, extend arms straight to sides then bring hands to shoulders (stay on same leg the entire interval)
  6. Repeat #5 on other leg
  7. Double squat jack legs with jump rope arms
  8. High knee sprint for 3:38 minutes (throughout this sprint Naomi does directional changes and the last 1-2 minutes does wide to narrow sprint)

Strength Circuit 2:

  1. Overhead tricep extension, pulse 4x at bottom of extension (12# DBs)
  2. Single arm overhead tricep extension while other arm hold DB isometrically in a partial bicep curl (9# DBs)
  3. Repeat #2 with arms swapped
  4. Alternate wide bicep curls with traditional bicep curls (15# DBs)
  5. Tricep kickbacks (13# DBs)
  6. Alternating hammer curls (15# DBs)
  7. Straight arm tricep kickbacks, pulse 3x at top of lift (12# DBs)
  8. Bicep circles, alternate small circles with large circles (extend arms/DBs out to sides, elbows slightly bent and palms facing the ceiling, draw circles with arms/DBs) (5# DBs)

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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