Naomi Joy Fitness: Fitness Rebounder Workout // All Cardio

Yesterday was my birthday so when Naomi Joy posted this workout, it was like a birthday gift. Naomi is my absolute favorite rebounder trainer so this really was a birthday surprise for me. I was super excited to try it. Unfortunately I had already done my workout for the day when this posted, but I re-arranged my workout schedule so that I could do it this morning and wow! What an awesome workout! 45 minutes of intense cardio rebounding by the best! Unlike many (not all) of Naomi’s other workouts, this is not interval based. She calls it steady state cardio, and maybe it is for her, but I was in my peak heart rate zone 50% of the workout! I burned 430 calories and “walked” 5068 steps. What a workout! The very best part about rebounding for me since Christmas is that I can keep up with every trainer out there. I work much harder (bonus!) but it also makes the workout 10x more fun since I can now keep time with the trainer on every single move. Anyway, another awesome workout from Naomi. I loved it. I also really love the length and, as always, Naomi ended this workout with a deep, excellent stretch.

There is a timer in the lower left hand corner of the screen, counting the workout time from warm up until the cardio is over. There is no timer for the stretch at the end. You actual “work” time is 45 minutes but the wonderful stretch makes the workout longer. But it is worth it! Don’t skip the stretch–you will need it after this workout. Naomi is not doing this workout voice over. She is giving instruction in real time throughout the workout until the stretch which is done voice over. As always, the music is awesome and driving.

Fitness Rebounder Workout // All Cardio is 52:28 minutes; 45 second intro, 3 minute warm up and 6:30 minute cool down/stretch.

1. Bounce with large arm circles; arms change–arms are held at shoulder level, reach arms in front of you then pull elbows back, squeezing shoulder blades together; arms change again to reaching them overhead them pulling them down (and pulling elbows behind you)
2. Alternating shift hop (looks like a low wide jog); continue this move but bring feet close together
3. Alternating heel dig hops while reaching arms overhead them pulling them down (pulling elbows behind you)
4. Hop with feet close together and jump rope arms; continue this move but bounce 2x forward, 2x to the side, 2x to the back and 2x to the other side
5. Repeat #3
6. Hop with legs wide, arms extended straight overhead, hop and bring one foot up in front of you, insole to ceiling, tap insole heel with opposite hand
7. Repeat #6 on other side of body
8. Repeat #6 & 7 doing 8 reps each side; changes to 4 reps each side; changes to 2 reps each side; changes to singles
9. Double jacks with goal post chest fly; changes to singles
10. Single jack legs while pushing arms overhead and pulling them down; jack faster with half jack arms (arms raise to shoulder level)
11. Hop on one leg while kicking other leg out to side; add punching both arms overhead
12. Hop with knee pull, hands are behind head, bring elbow to opposite knee
13. Repeat 11 & 12 on other side of body
14. Repeat 11-13, doing 4 reps of each; changes to 2 reps of each; changes to singles
15. Alternating shift hop (looks like a low wide jog); continue this move but bring feet close together; continue this move alternating wide to narrow
16. Lower into squat and do 4 low hops + one big hop, land in squat and stick in squat before repeating this sequence
17. Remain in a squat and do fast hops, never raising out of squat; raise arms to shoulder level and twist hips to one side while continuing the fast hop; switch sides; continue switching sides but for shorter amount of time (Naomi counts to 4 but you are hopping fast 2x for a single count); changes to single alternating hop hip twists with arms still raised to shoulder level and moving in opposition to hips
18. Hop and alternate a knee raise and a front kick, stay on same leg; add lat pull down arms
19. Repeat #18 on other side of body
20. Alternate #18 & 19
21. Alternating front kicks, arms are extended out to sides in a T with palms facing ceiling; add bicep curls, bringing fingers to shoulders (arms are still extended out to sides at shoulder level); continue the arm movement but move arms in front of you; continue the kicks but alternate the two variations of the arm movements, 8 reps each; changes to 4 reps each; changes to 2 reps each
22. Cross jack the legs with half jack arms (arms only raise to shoulder level); arms change–arms are held at shoulder level, cross arms in front of you then pull elbows back, squeezing shoulder blades together
23. Scissor runs with double arm front punches
24. Repeat #22 with second arm movement (cross jacks with front cross arms)
25. Repeat #23
26. Jacks with half jack arms; arms change to punching up
27. Hop with knee pull, hands are behind head, bring elbow to opposite knee, 4 reps each side; changes to 2 reps each side
28. Tuck jumps, landing in squat and holding briefly
29. Hold squat and do fast bounces
30. Repeat #28 & 29
31. Hop kick to side while extending arms to side in a T + hop kick to front with bicep curl, alternate these two moves on same leg
32. Repeat #31 on other side of body
33. Repeat #31 & 32 doing 8 reps each side; changes to 4 reps each side; changes to 2 reps; changes to one rep each side
34. Alternating front kick run; add directional changes
35. High knee run, alternate knees to front and knees open to sides
36. High knee run with legs wide, knees to sides; add arms–bring same side elbow to thigh when it raises then reach arm overhead (this move is called a Monkey)
37. Hop on one leg while raising knee to side, same side arm reaches overhead and pulls down to thigh when leg raises, remain on same side of body
38. Repeat #37 on other side of body
39. Alternate #37 & 38 for 4 reps each side; changes to 2 reps each side
40. Repeat #36; alternate legs wide to front
41. Bounce while pulling arms down from overhead and pulling elbows behind you
42. Add single leg front kicks, arms are extended to side in a T, bring fingers together under thigh when kicking
43. Repeat #42 on other leg
44. Repeat #43 & 43
45. High knee run to single-single-double hop pattern
46. High knee sprint; continue sprinting but legs alternate wide to narrow
47. Hopping hip twist hops, 4 to each side, arms are raised to shoulder level and move in opposition to hips; changes to singles but lowering into a squat for 4 hops then straightening for 4 hops (while still doing the hop hip twist)
48. Alternate #42-44, decreasing reps until you are doing singles
49. Hop forward and back with legs/feet together while reaching arms overhead them pulling them down (and pulling elbows behind you)
50. Hop with feet/legs close together in a pattern–front, side, back, other side (single hops)
51. Just hop with feet/legs close together
52. Fast jack legs with goal post chest fly arms
53. Alternating hop front kicks while punching both arms overhead
54. Repeat #52; add directional changes
55. Repeat #24
56. Basic wide leg bounce with fast alternating front punches
57. Repeat #24 & 56
58. Alternating hopping insole taps
59. Fast feet run; changes to narrow to wide fast feet
60. Squat jumps
61. Repeat #59 & 60
62. Lateral hops with legs/feet close together while reaching arms overhead them pulling them down (and pulling elbows behind you)
63. High knee run
64. Repeat #62 & 63

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