Naomi Joy Fitness: Rebounder Workout Beginner // All Cardio

Naomi Joy created a shorter, easier rebounder workout for beginners. But this is Naomi Joy. Trust me, there are easier rebounder workouts out there. I’ve done them. But this is a very good workout to introduce you to Naomi’s style of rebounding, which is advanced. This is definitely easier than her other workouts but still a great cardio burn. I was sweating by the end! This workout has a short warm up but she starts the workout giving good form pointers, so if you’re like me and already know proper form, you can start warming up immediately. I just bounced until she started the warm up. Unlike many of her other rebounder workouts, this is not done voice over. Naomi is talking to you real time throughout the workout giving lots of form pointers on how to rebound properly and also letting you know how some of the exercises prepare you for the more advanced moves that appear in her other workouts. And of course Naomi always sets her workouts to great, motivating music. It may be labeled beginner but it is an excellent little 20 minute rebounder cardio workout. According to my FitBit I burned 166 calories. This morning I used it as a warm up before doing a Bellicon Home flexibility/mobility workout.

Rebounder Workout Beginner // All Cardio is 23:02 minutes; 1:45 minute intro/form instruction; 1:30 minute warm up and 3 minute stretch. There is a timer in the lower right hand corner of the screen counting down the workout time. The counter does not include the stretch at the end which is done voice over.

  1. More aggressive bouncing than in the warm up, pushing feet into rebounder; add reaching arms forward and pulling them back; changes to large arm circles
  2. With legs wide, do alternating hop heel raises, shifting weight side to side
  3. Continue #2 but alternate legs wide and narrow
  4. Bounce while reaching arms forward and pulling them back
  5. Alternating bounce heel taps; add arms–lift one arm to the front and the other arm to the side (“L” arms), alternate sides; arms change to punching both arms overhead
  6. Double hop hip twists, arms are extended to sides and move in opposition to the hips; changes to singles
  7. Bounce while doing single arm punches; changes to 2 punches each arm; changes to alternating single punches
  8. Scissor runs with running man arms; arms change to double arm punches to the front
  9. Alternating hopping heel digs to the front; add arms=arms are raised to shoulder level, palms facing the floor, pull elbows back then cross arms in front of you
  10. Alternate #8 & 9 doing 8 reps of each; changes to 4 reps of each
  11. Fast feet; continue fast feet but the feet alternate wide to narrow
  12. Squats; changes to squat jumps
  13. Repeat #11 to count of 4
  14. 4 squat jumps
  15. Repeat #13 & 14 several more times
  16. Bounce
  17. Balance on one leg, other knee is raised and arms are extended to sides in a T
  18. Hop on one foot, other toe is touching rebounder for balance; continue bouncing but raise toe off of mat so you are balance hopping on one leg; alternate legs, hopping 8x on each leg; changes to 4 hops each leg
  19. Hop with legs/feet close together, arms reaching forward and pulling back
  20. Double jacks; changes to single jacks
  21. Repeat #19
  22. High knee sprint
  23. Single jacks
  24. Repeat #19
  25. Repeat #22
  26. Repeat #23
  27. Repeat #19; changes to hopping forward and back
  28. Repeat #22 & 23

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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