Naomi Joy Fitness: Rebounding Mini Band // Booty & Thigh Cardio Workout

OMG this workout was killer! Rebounding Mini Band // Booty & Thigh Cardio Workout is an intense metabolic lower body workout from Naomi Joy. Of course you are getting lots of cardio since you are jumping on the rebounder but the addition of the mini band fried my legs. Fried them. I have done mini band workouts on the rebounder before (AngieFitnessTV) but Angie always has the band around your thighs just above your knees. Naomi, on the other hand, has the band in various places from ankle to just under the knee and that, my friend, is a game changer. Due to the band placement, the primary muscles where I felt it was the outside of my thighs, my hips and glutes. I am sure it worked other lower body muscles, too, but that is what was screaming during the workout and what is still humming as I write this. The last few minutes of this workout I was literally watching the counter, praying for time to move faster and it kind of looked like Naomi was, too! She has a beautiful long stretch at the end that I was so thankful for. My lower body welcomed it!

Short summary: this is an excellent cardio + lower body strength workout that will kick your a$$.

Rebounding Mini Band // Booty & Thigh Cardio Workout is 37:10 minutes; 1 minute intro, 3 minute warm up and 6 minute cool down/stretch. Equipment: rebounder and booty band. You put the booty band on as soon as the warm up is complete. There is a timer on the right hand side of the screen, counting down the minutes of the workout. It is only present for the warm up and workout. There is no timer for the stretch.

1. (booty band is around calves) Bounce with legs open so there is tension on the band, pull arms down from overhead; arms change, they are raised to shoulder level, cross them in front of you then pull elbows back behind you; alternate between these 2 arm movements, first 4 reps each, then 2 reps each then singles
2. Double hop legs wide to narrow; add pushing arms overhead then pulling them down to shoulder level; changes to singles
3. Double hop scissor runs, scissor arms up and down in opposition to legs; changes to singles
4. Hop on one foot while tapping other leg in and out, arms are raised to shoulder level and extended out to sides in a T, bend and straighten elbows bringing hands to shoulders
5. Hop on one foot while tapping other leg forward and back while pushing arms overhead
6. Alternate between #4 & 5, one rep of each
7. Hop with both legs wide while pulling arms down to your sides, from overhead to thighs
8. Repeat #4-6 on other side of body
9. Twist hop with legs wide and arms extended overhead and moving in opposition to hips/feet; changes to double twist hops
10. Hop with single leg hamstring curls; add lat pull down arms
11. Repeat #10 on other leg
12. Repeat #10 & 11, first 8 reps of each then 4 reps of each then 2 reps of each
13. Fast feet while reaching arms forward then pulling them back; arms change: arms are raised to shoulder level and extended out to sides in a T, bend and straighten elbows bringing hands to shoulders
14. Fast feet narrow to wide
15. Fast feet with alternating front punches
16. (raise band up higher so it is just under knees) Do wide pulse squats while pushing knees out wider each time you squat
17. Jump squats
18. Alternate #16 & 17,  8 reps of each
19. Pulse squats
20. (lower band so it is round feet–under soles and over top of foot) Balance one leg and raise other knee, keep leg raised while opening knee/leg out to side then bringing back to front; keep knee/leg open to side and pulse it out wider (arms are now extended overhead)
21. Repeat #20 on other leg
22. (raise band so it is just above your ankles) Balance on one leg, bend the other knee, raising the foot, pulse flexed foot in and out
23. Repeat on other leg
24. (raise band to mid calf) Fast feet while reaching arms forward then pulling them back; arms change to swinging arms overhead then pulling them down; arms change again to large arm circles
25. Hop on one foot while tapping the other in and out to side, pushing arms overhead in a V; arms change to tricep kickbacks; alternate between the two arm movements first for 8 reps then for 4 reps then for 2 reps then singles
26. Twist hop with legs wide and arms extended overhead and moving in opposition to hips/feet
27. Repeat #25
28. Scissor hop runs
29. Lower into wide leg squat while hopping; hop faster
30. Jump squats, pushing arms overhead
31. Repeat the fast hop portion of #29
32. Repeat #30
33. Repeat #31 & 30
34. Repeat #31

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