Naomi Joy Fitness: Trampoline Cardio Workout with Light Weights / Lower Abs Finisher

Wow–another crazy intense workout from Naomi Joy. For this one you use light hand weights to kick the intensity up as well as work the upper body. Trampoline Cardio Workout with light Weights / Lower Abs Finisher is killer cardio–for me at least! Apparently not for Naomi because she talked throughout the workout and never seemed out of breath. Seriously impressive. My husband said something to me in middle of the workout and I could not verbally answer him–I just nodded. I was working too hard! Naomi used 3 pound hand weights but I didn’t even bother to try. I used 2 pound weights and that was plenty! My arms burned out several times in the course of this workout. Like most of her workouts, I found this advanced. Many of Naomi’s workouts are done interval style, meaning you get a recovery. Even 10 seconds of recovery is something. This is not done interval style so there is not a single break. The weighted cardio bouncing is 24 minutes; the remaining 14 minutes is warm up, core work and stretch. I burned 276 calories! I was in my peak heart rate zone 42% of the workout or 16 of those 24 minutes. I was working very hard! What an excellent workout!

There is timer in the lower left hand side of the screen counting down your workout time from the warm up through the weighted cardio. The weighted cardio portion is not done interval style but the core work is. The core exercises are done for 45 seconds of work followed by 15 seconds of rest. There is a timer on the right hand side of the screen counting down your intervals and recoveries. During the recoveries Naomi previews the next exercise. Naomi talks real-time throughout the warm up and weighted cardio portion. For the core and stretch it changes to voice over.

Trampoline Cardio Workout with light Weights / Lower Abs Finisher is 38:18 minutes; 1 minute intro, 3 minute warm up, 6 minutes of core work and 4 minute stretch. Equipment: rebounder and light dumbbells. At the end of the warm up, grab your light weights.

  1. Hop with wide bicep curls (elbows are held away from body)
  2. Hop with large arm circles, palms facing ceiling; changes to smaller circles with arms extended out to sides
  3. Jumping jacks–4 hops with legs wide and 4 hops with legs together, arms only lift to shoulder level when legs are wide; changes to 2 hops with legs wide and 2 with legs together
  4. Single jacks with arms in goal post/cactus (bring elbows/DBs together in front of body when legs are together)
  5. Hop with legs wide and arms in goal post, do alternating overhead press; changes to double arm overhead press
  6. Repeat #4 & 5
  7. Repeat #4
  8. Hop with legs wide, arms are held in front of you with palms facing ceiling, pull elbows back behind you then extend arms forward; continue the arm movement but legs change to 2 hops with legs wide and 2 hops with legs together; changes to singles
  9. Hop with one foot in front of the other and do tricep kickbacks
  10. Alternate a hopping knee raise with a front kick (remain on same leg) while doing an overhead press (arms go no lower than shoulder level and palms face each other–do a partial press with the knee raise and a full press with the front kick)
  11. Alternating front kicks with overhead press; arms change to bicep curls
  12. With legs together, hop side to side, with palms facing each other push DBs in front of you then pull elbows back behind you
  13. Repeat #9 but with foot position swapped
  14. Repeat #10 on other leg
  15. Alternating front kicks with overhead press
  16. Hop with legs wide, raise arms to shoulder level with palms facing the ground, push arms in front of you then pull elbows behind you
  17. Hop with legs/feet together, arms are held in front of you with palms facing ceiling, pull elbows back behind you then extend arms forward
  18. 4 small squat hops + one big jump, landing in squat and sticking briefly
  19. Single squat jumps, sticking briefly at bottom of squat (when jumping push arms/DBs behind you)
  20. Hopping single knee raises with double arm side lateral raises; knee raise changes to front kick
  21. Alternating front hop kicks with double arm side lateral raises
  22. Repeat #20 on other leg
  23. Alternating front hop kicks, arms are extended to sides in a T with palms facing ceiling, pulse arms up as you kick
  24. High knee runs to single-single-double pattern with alternating hammer curls
  25. Hop with legs wide, arms are extended to sides in a T, bring arms/DBs together in front of you then open them again; keep arms extended to sides and do small arm circles
  26. 4 squat hops with legs together and DBs held together in front of body + 4 hops with legs wide (no longer squatting) and arms/DBs pressed behind you; changes to 2 hops in each position
  27. Repeat #4
  28. Alternating hopping knee raises, arms are held out to sides in goal post, do double arm overhead press
  29. Lateral side to side hops with tricep kickbacks
  30. With legs wide, do double twist hops (hips twist, torso remains facing forward), arms are extended out to sides in a T with palms facing ceiling; twist hops change to singles
  31. Repeat #12
  32. High knee sprints, elbows bent, palms facing ceiling, alternate pressing DBs forward quickly as you sprint
  33. Repeat #30
  34. Repeat #32

Core (6 minutes): Core exercises are done interval style: 45 seconds of work followed by 15 seconds of rest (the first exercise is a stretch, not a core exercise)

  1. Lunging hip flexor stretch with back leg on rebounder and front leg on floor
  2. Tailbone curl (lay back on rebounder, hands hold rebounder frame overhead, knees are bent while doing a reverse curl then lower legs to a 45 degree angle)
  3. Repeat #2 but with straight legs the entire time
  4. Still on back on rebounder, extend legs straight, raise approximately 45 degrees, and draw a small figure 8 with the legs (legs are together the entire time)
  5. Same position as #4, straight legs draw circles away from each other
  6. Flutter kick (lay back on rebounder, hands hold rebounder frame overhead, extend legs straight and slowly flutter kick legs)

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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