Naomi Joy Fitness: Rebounder Workout with Light Weights / Cardio SweatFest / Mini Trampoline Advanced

Rebounder Workout with Light Weights / Cardio SweatFest / Mini Trampoline Advanced is another fun and intense rebounder workout from Naomi Joy. This one uses hand weights and gives you little to no breaks. I used lighter weights than Naomi and I still had arm burn out going on. This workout worked my upper body surprisingly well, even using only 2 pound hand weights. In addition, I got some excellent cardio. I am either building some endurance thanks to Naomi’s workouts or her squat jumps really were easier in this workout. Naomi features squat jumps an almost every one of her workouts and they always fry my legs. In this workout, I didn’t get leg death like I usually do from her squat jumps. Again, that might be because she didn’t have as many squat jumps or maybe I was distracted by arm death from the upper body work. You also get one of her relaxing and thorough stretches at the end. She does a great job stretching out your shoulders and mine really needed it by the end of this workout.

Rebounder Workout with Light Weights / Cardio SweatFest / Mini Trampoline Advanced is 32:56 minutes; 45 second intro, 3 minute warm up and 5 minute stretch. Equipment: rebounder and a set of light hand weights. Naomi is using 3 pound hand weights. I used a set of 2 pound hand weights. There is a timer in the lower right hand corner of the screen, counting down your workout time.

  1. Basic bounce, arms are extended straight in front of you, alternate lowering and raising arms
  2. Basic bounce, arms are extended straight in front of you, keeping arms at shoulder level, pull elbows behind you and DBs to shoulder (palms are facing down)
  3. Bounce with legs/feet together, arms are at sides with elbows bent, palms facing each other, push DBs in front of you then pull them back to sides; continue the arms but feet change to scissor runs; add directional changes
  4. Double jack the legs, arms are extended in front of you with palms facing the ceiling when legs are wide, pull elbows back behind you bringing DBs to ribs when legs are together
  5. Basic bounce, arms are extended straight to sides in a T, lower then raising one arm, alternate arms
  6. Double jacks with straight arms side raises (arms are raised when legs are wide)
  7. Basic bounce with arms in guard, do alternating front punches; changes to double front punches before switching arms
  8. Scissor runs, arms are at sides, elbows bent and palms facing each other, alternate pushing arms/DBs in front of you in time with your scissor runs
  9. Bounce while tapping one foot forward then tap same foot out to side, arms/DBs are extended isometrically out to sides in a T
  10. Bouncing single leg knee raise while punching arms/DBs overhead
  11. Basic bounce, arms are in goal post, do alternating overhead press
  12. Repeat #9 & 10 on other side of body
  13. Basic bounce with upright rows
  14. Basic bounce, elbows are bent and arms are raised in front of you at shoulder level, open one arm out to side goal post/cactus fashion and bring back in front of you, alternate arms
  15. Double jack legs, pressing arms/DBs overhead (arms are overhead when feet/legs are together)
  16. Basic bounce with straight arm press backs (arms are at sides, press arms/DBs behind you, keeping arms straight)
  17. High knee run with alternating overhead press
  18. Repeat #16
  19. Bounce while in squat
  20. Squat jumps, bring DBs together in front of chest when in squat, press DBs/straight arms behind you when jumping; add directional changes (jump 4x in each direction)
  21. Bouncing single leg knee raise, arms are extended to sides in a T, palms facing ceiling, circle arms/DBs
  22. Basic bounce, arms are at sides, elbows bent, palms facing the ceiling, push arms/DBs forward and back
  23. Basic bounce with feet/legs together, arms are raised to shoulder level, arms are bent, press DBs together in front of face and pulse bent arms/DBs upward (you are also trying to press elbows together)
  24. Jumping jacks, raising arms/DBs to shoulder level
  25. Repeat #21 on other side of body
  26. High knee run with alternating hammer curls; add directional changes
  27. Repeat #23 & 24
  28. Basic bounce, arms are raised to shoulder level and held there isometrically, alternate rotating palm to ceiling then to floor
  29. Basic bounce, arms are extended to sides in  a T, palms facing ceiling, bring one elbow into ribs then extend straight again, alternate arms
  30. Scissor runs with alternating hammer curls
  31. Repeat #13
  32. Basic bounce, arms are extended straight in front of you at shoulder level, palms facing each other, open one arm out to side then return to front, alternate arms
  33. Basic bounce, arms are at thighs, palms facing in front of you, raise arms to shoulder level in front of you, pull elbows behind you, squeezing shoulder blades together, push arms in front of you again, and lower arms to thighs
  34. One squat jump then hold squat and do 3 bounces
  35. Fast feet with overhead press; arms change to tricep kickbacks
  36. High knee run, arms are at sides, elbows bent, alternate pushing arms/DBs in front of you; continue this move but legs move from wide to narrow
  37. Fast feet with tricep kickbacks
  38. High knee run, arms are at sides, elbows bent, palms face the ceiling, alternate pushing arms/DBs in front of you; arms change to double arm hammer curls
  39. Repeat #2

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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