Naomi Joy Fitness: Cardio & Strength Rebounding Workout // 45 Minute Workout at Home

Cardio & Strength Rebounding Workout // 45 Minute Workout at Home is an intense total body cardio + strength rebounder workout from Naomi Joy. It is filmed outdoors in beautiful Vancouver, Canada. In the comments below the workout, Naomi shares that she is on the sea wall in Olympic Village and that is Science World behind her. This workout is set to great music with Naomi doing voice overs but you can see in the video she is smiling and laughing with people. She mentions at the beginning of the workout that the boardwalk she was on was busy, so she drew a lot of commentary from passersby.

I found this to be an intense workout but the intensity level is dependent on the equipment you use. Naomi was wearing 2 pound ankle weights. I did as well and that really increased the intensity of many of the exercises. Lower body mat exercises are done on the rebounder near the end of the workout and wow! Those ankle weights burned my legs out! When you change to the other leg, I wasn’t sure the leg I had just finished working would support me! Other than push ups, your upper body is worked using a theraband (flat resistance band without handles). I used a medium resistance band for everything except the back work. For those exercises I combined a heavy band with my medium band and choked up on it to give my back a lot of resistance. At the very end of the workout, Naomi’s camera stopped working before she finished stretching you out. Luckily your legs are both stretched equally before this happens but it does make for a short stretch. There is a solution for that if want/need more (like I do). Naomi created a stand alone 5 minute stretch that you can add onto other workouts. I tacked it on to the end of this workout and was stretched out very nicely.

There is a timer in the lower left hand corner to the screen, counting down your workout time. There is another timer in the upper right hand corner of the screen, counting down your intervals. When you get a recovery, the timer also counts those down as well. The intervals in this workout are not uniform so before each circuit I note the length of the intervals and whether there is a recovery. Naomi manages to preview each move before you do it, even if there isn’t a recovery.

Cardio & Strength Rebounding Workout // 45 Minute Workout at Home is 48:35 minutes; 35 second intro, 5 minute warm up and 2 minute stretch. I added on Naomi’s stand alone 5 minute stretch. Equipment: rebounder, resistance band/theraband and ankle weights. Naomi is using 2 pound ankle weights. The first part of the warm up is done on the floor. The rebounder is on its side and Naomi uses it for balance. I have a large workout room so I just used a chair for the warm up since I didn’t want to mess with the positioning of my rebounder.

You are doing each exercise for one minute with no breaks; during the last 10 seconds of each minute a video insert appears on the left, previewing the next move.

1. Hold the band in both hands with 18-24 inches between hands, do a wide leg basic bounce while reaching arms/band overhead and pulling it down to chest level, pull the band wider when at chest level
2. Double jacks, band is held at chest level, open band out side to sides when legs are wide
3. Hold the band at chest level, arms extended and there is tension on the band, lower body does hip twist hops while arms move in opposition to feet/hips
4. (toss band aside) High knee runs, hands are clasped, bring hands thigh to thigh as you run

20 second recovery; the exercises below are done for 45 seconds followed by 15 seconds of recovery. During the recovery, Naomi previews the next exercise.

1. Push ups to 2/2 count with hands on rebounder frame and feet on ground
2. Loop band around one leg of your rebounder, standing on your rebounder, do bent over back rows
3. Repeat #1 & 2 (when you repeat #2, the back rows turn into pulsing rows)

You are doing each exercise for a minute with no breaks; during the last 10 seconds of each minute a video insert appears on the left, previewing the next move.

1. Double knee raise hops (like a high knee run but you hop 2x before changing legs)
2. Side kick with side punch (kick and punch with same side arm/leg)
3. Repeat #2 on other side of body
4. Alternating hopping front kicks, pull arms down from overhead in lat pull down move

20 second recovery; each exercise is done for one minute with no breaks unless otherwise noted in the breakdown. If there is a recovery, then the next exercise is previewed during that recovery.

1. One foot is on rebounder, the other foot is on floor, do knee pulls, pulling floor knee into chest, arms are overhead when foot is on floor, pull arms down to knee when it raises
2. Same starting position as #1, but this time, lift floor leg up straight behind you, shifting weight forward into rebounder leg
3. 20 second recovery
4. Fast feet (one rebounder) for 2 minutes while swinging arms forward and back
5. 15 second recovery
6. Repeat # 1 & 2 on other leg

You are doing each exercise for one minute with no breaks; during the last 10 seconds of each minute a video insert appears on the left, previewing the next move.

1. Fast feet wide to narrow, raise and lower arms out to sides
2. Kick one leg out to side while pushing arms overhead in a V
3. Repeat #2 on other side of body
4. Alternate 4 squat jumps with 4 alternating heel presses (wide leg weight shift side to side)

20 seconds recovery; the amount of time each exercise is done is noted in the breakdown. If there is a recovery, then the next exercise is previewed during that recovery.

1. In modified side plank on rebounder (one hand on rebounder frame and same side knee on rebounder mat), raise and lower top leg (leg is straight), raise top arm to sky and lower to thigh when leg raises (this move is done for 60 seconds); pulse leg at top of lift for 30 seconds, arm remains raised to sky
2. 15 second recovery
3. Repeat #1 on other leg
4. 15 seconds recovery
5. Sprint for 3 minutes

30 second recovery; each exercise is done for 50 seconds followed by 10 seconds of recovery.

1. Loop band around one leg of the rebounder, hinge forward and do double arm tricep kickbacks
2. Still hinged forward, do straight arm tricep pulse backs

15 second recovery followed by hip flexor stretches–you are in a lunge with back knee on the rebounder and front foot on the ground, hold each side for 40 seconds

Core Work (each exercise is done for 50 seconds followed by a 10 seconds recovery):

1. Lay back on rebounder, hands hold the frame above your head, raise and lower straight legs, at top of move do a reverse crunch, raising hips/legs to ceiling
2. Still laying back on rebounder, draw a V with straight legs (keep legs together)
3. Still on back on rebounder, raise and lower straight legs while also lowering straight arms beside hips when legs are raised to ceiling then raising them overhead when legs lower so body is in a straight line
4. Bicycle maneuver
5. Raise straight legs to 45 degrees and raise arms to sky, hold this position isometrically the entire interval
6. In straight arm plank with hands on rebounder mat and feet on ground, bring one knee to elbow on outside of body, alternate sides

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