Naomi Joy Fitness: Mini Trampoline Workout with Weights / Interval Workout / Cardio + Strength

Another killer rebounder workout from Naomi Joy. She didn’t put “killer” in the title of this one, but it wiped me out! I was working very hard. Mini Trampoline Workout with Weights / Interval Workout / Cardio + Strength is no repeat total body cardio + strength workout. Naomi is using a 10 pound dumbbell while bouncing on the rebounder. This is much harder than it seems. I had my full step set up beside my rebounder and on it, in addition to a 10 pound dumbbell, I also had a 15 and a 20 pound dumbbell because, after previewing this workout, I thought perhaps I could use a heavier dumbbell for some of the exercises. Nope–10 pounds was very challenging. I did use heavier weights for some exercises, but only non-jumping exercises. Bouncing seriously limits the amount of weight you can use. This was a very tough and thorough total body metabolic strength workout. Because it is only 41 minutes and I workout for an hour every morning, I warmed up with one of Naomi’s other workouts: Beginner Trampoline Workout with Light Handweights. That is such a great workout to warm up your upper body for some strength work. Because of that I cannot give my calorie burn for this workout alone. Between the two I burned 438 calories. I did spend 16 minutes in my peak heart rate zone and all of those minutes were during this workout.

This workout is done interval style; each exercise is done for 45 seconds followed by 15 seconds of recovery. There is a timer in the lower right hand corner of the screen, counting down the total workout time. There is another timer on the left side of the screen counting down your intervals and recoveries. During the recoveries Naomi previews the next exercise. This workout is done voice over to excellent and motivating music.

Mini Trampoline Workout with Weights / Interval Workout / Cardio + Strength is 41:10 minutes; 40 second intro, 4:30 minute warm up, 6 minutes of core and 4 minute stretch. The first part of the warm up is done on the floor/mat and is very active with mountain climbers and bird dogs. Then you move to your rebounder for the remainder of the warm up (which is even more active). The stretch is done on the rebounder. Equipment: rebounder, dumbbells and a fitness mat. Naomi is using a set of 10 pound dumbbells. If an exercise is done on the floor, I will note it in the breakdown. If it is not mentioned then the exercise is done on the rebounder. For all of the bouncing exercises I used a 10 pound dumbbell, but some of the non-bouncing and/or floor exercises, I used heavier weights and that is noted in the breakdown below.

  1. Basic bounce with bicep curl into overhead press (one 10# DB)
  2. Fast feet run with bicep curls (one 10# DB)
  3. Squat with rotation (squat holding one DB in both hands, when you stand, rotate torso to side while also doing an overhead press, alternate sides with a squat between sides–done on rebounder but no jumping) (one 10 DB–in the future I will lift a heavier DB)
  4. Hip twist hops (hold one DB in both hands in front of chest, keep torso/DB straight while hips move) (one 10 DB)
  5. Push up + alternating leg lifts (hands wide on rebounder frame, feet on floor, lift both legs before doing a push up)
  6. Double jack legs with overhead press when legs are wide (one 10# DB)
  7. Overhead tricep extension (standing on rebounder but not jumping) (one 20# DB)
  8. Tricep dips (hands on rebounder frame and feet on floor)
  9. Scissor runs with bicep curls (one 10# DB)
  10. High knee run while holding one DB in front of you with arms bent (partial bicep curl held isometrically) (one 10# DB)
  11. Get on all 4s on mat, holding one DB in one hand, opposite leg is extended straight behind you in line with hips/back, do single arm rows in this position (one 25# DB)
  12. Repeat #11 on other side of body
  13. Weighted squat jumps (on rebounder) holding one DB in both hands (one 10# DB)
  14. Curtsy/cross-back lunge with knee raise at top of lunge (done on floor) (16.5# DBs)
  15. Hop on one leg (on rebounder) with both arms extended to sides in a T, other leg is raised, knee bends and straightens, kicking leg in front of you
  16. Repeat #14 & 15 on other side of body
  17. With hands on rebounder frame and feet on floor, do one push up then tap one leg out to side then the other leg out to side
  18. Bent over double arm back row (done on floor) (25# DBs)
  19. Around the world squat jumps (each time you squat jump do a quarter turn)
  20. Alternating knee raises, holding one DB in both hands, raise it overhead and bring it down to knee as it raises (done on rebounder but no jumping)
  21. Repeat #19 but rotate in the opposite direction
  22. Alternating front kick hops with lat pull down arms (looks like jumping jack arms)
  23. High knee sprint
  24. Tuck jumps, bring arms together in front of chest then push them out to sides in a T

30 second recovery

Core (done on floor/mat): (6 minutes)

  1. Alternating single arm chest fly, legs are also raised straight to ceiling, raise and lower one leg as opposite arm flys (16.5# DBs)
  2. Full crunch, holding one DB in both hands, extend arms/DB straight overhead, while extending legs straight on a 45 degree angle, then pull knees on to chest and bringing DB to knees (one 10# DB)
  3. Legs are extended straight to ceiling, alternate raising and lowering legs while also doing an overhead tricep extension (one 12# DB)
  4. Windshield wiper straight legs side to side while holding one DB in both hands, arms are straight and move side to side in opposition to legs (one 10# DB)
  5. Draw a circle with each leg (so two circles), legs are straight, one DB is held in both hands and extended slightly overhead on an angle (one 10# DB)
  6. Superman with scapular squeeze (lay on stomach, raise arms and legs in superman and hold, pull elbows back to ribs, return to raised superman then lower arms/legs/chest back to mat)

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

2 thoughts on “Naomi Joy Fitness: Mini Trampoline Workout with Weights / Interval Workout / Cardio + Strength

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