Naomi Joy Fitness: Rebounder Strength & Cardio

Rebounder Strength & Cardio is another tough cardio + strength rebounder workout from Naomi Joy. The strength work in this workout is endurance based. So light dumbbells and lots of burn out. As Naomi notes in her intro at the beginning, 50 seconds feels like a long time for some of these exercises but she planned it that way. Nevertheless, it burns! This is not a total body workout. Naomi hits your lower body, shoulders, triceps and core. I got an excellent workout and I did enjoy it but it is not my favorite workout of hers. I tend to like total body strength or at least splits that work the upper or lower body thoroughly. This was an intense workout though. And of course my stronger bungees that I got for Christmas kicked up the cardio and made it even more intense (for me). This workout is made up of 2 cardio circuits, 2 strength circuits and core work. But you also have core work in the other circuits, as well, so your core is worked thoroughly in this workout. Each exercise is done for 50 seconds followed by a 10 second recovery. There is a timer in the upper right hand corner of the screen, counting down your intervals. Naomi previews each exercise during the recovery. It is done voice over with excellent music.

Rebounder Strength & Cardio is 56:30 minutes; 1:15 minute intro, 1:45 minute warm up and 6 minute stretch. Equipment: rebounder and dumbbells. Naomi is using a set of 5 pound dumbbells. I used 3, 5 and 8 pound dumbbells. The weights listed below are what I used.


  1. Double hop to the front + double hop to side + double hop back to front + double hop to other side (you are in a partial squat throughout)
  2. Alternating front kicks (one each leg) + alternating wide kicks (kick legs in a V, one each leg), push arms overhead and pull them down
  3. Hop kick to side, swinging arms to side with each kick (remain on one leg the entire interval)
  4. Repeat #3 on other side of body
  5. Wide high knee run, alternate reaching arms overhead and pulling elbow down to thigh when it raises
  6. Double hopping insole tap, keep arms extended overhead when not tapping the insole
  7. Lateral ski hops, pull arms from and back like ski poles
  8. Double front kicks, alternate legs, pull arms down from overhead as you kick
  9. Hopping hip twist, arms are raised and swing side to side in opposition to hips, alternate raising arms overhead and lowering them back to shoulder level
  10. Jumping jacks with bent arms
  11. Repeat #2 but arms stay low
  12. High knee sprint

30 second recovery


  1. High plank to elbow plank with feet on ground and hands/forearms on rebounder mat
  2. Side elbow plank hold with lat pull down move using top arm
  3. Repeat #2 on other side of body
  4. (Naomi’s rebounder is now on it’s side and out of the way/grab your DBs) Straight arm front raise with one arm while doing a straight arm side raise with other arm, alternate arm positions; changes to keeping the arms raised isometrically while switching arm positions (5# DBs)
  5. Stationary lunge with straight arm side raise, palms facing in front of you (5# DBs)
  6. Hold lunge isometrically and pulse, arms are extended out to sides, palms facing the ceiling and held isometrically (3# DBs)
  7. Double arm tricep kickbacks (8# DBs)
  8. (rebounder is still on side) Hold top rebounder legs for balance, lift one leg behind you and pulse up
  9. Repeat #4-8 (lower body exercises are done on the other side of body)
  10. (return rebounder to floor) In forearm plank with feet on ground, alternate tapping toes to sides

30 second recovery


  1. Fast feet–wide to narrow, open arms out to sides when feet are wide
  2. Single leg hop kick while front punching with opposite hand
  3. Repeat #2 on other side of body
  4. Double hop jacks
  5. Alternating front kicks, raise arms to side/overhead and touch fingers under thigh when kicking
  6. Hop while tapping your left leg out to side, reach arms overhead each time you tap
  7. Repeat #6 on other leg
  8. Squat jumps, sticking briefly when in squat
  9. High knee sprint–narrow to wide for 80 seconds

30 second recovery


  1. Bridges (lay on back on floor, place feet on rebounder frame, arms are reaching straight to ceiling, raise and lower hips)
  2. Bridge pulses (same position as #1, but keep hips raised isometrically and pulse at top of bridge)
  3. Single leg bridge (same as #1, except one leg is raised straight to ceiling)
  4. Repeat #3 on other leg


  1. Lay on back on rebounder mat, hands behind head, raise head/shoulders and pulse at top of crunch
  2. Still laying on back, knees are slightly bent, keep legs together, circle legs, alternating directions
  3. Still on back, legs are straight and squeezed together, extend straight arms overhead, crunch up, raising straight legs to ceiling and arms down beside hips
  4. Straight leg scissors with head/shoulders elevated
  5. Hollow man hold on rebounder

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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