I’m not a beginner exerciser or a beginner on a rebounder but I love Naomi Joy‘s workouts so I wanted to give this workout a try. Plus, there are lots of reasons to have easier, lower key workouts on hand. One reason is how I used this workout today–as a recovery day workout. I did Beginner Trampoline Workout / Balance Bar / Stability Bar to warm myself up then I did some yoga. Another reason to have a collection of these type of workouts at the ready is when my feet are having a bad day. I have 12 screws and 2 plates in each of my heels that usually do not give me any trouble but I have days when I am on my feet a lot more than usual and the next day I am hobbled. Something gentle on my feet is exactly what I need on days like that. In fact, the end of this month I have a long mountainous hike planned. I’ve done this particular hike before and it destroyed my feet for several days afterward–but it’s worth it. Hiking is one of my favorite things to do and I refuse to allow a drunk driver take that away from me, so I still hike but I have to suffer for a few days afterward. Some gentle rebounder workouts will hopefully help me to continue to get in some exercise while my feet heal.
Enough of that. My feet are fine this morning but it is my recovery day. Most of Naomi Joy’s workouts are advanced level rebounding and they are awesome. This is definitely a step down from her usual offerings but it was still fun and felt good. And it was not so easy that it felt like a waste of my time. I even started to perspire a little near the end. During the warm up she gives you lots of body weight squats on the rebounder and near the end of the workout you do some barre style leg work. Plus, as always, Naomi stretches you out so nicely at the end. Overall, this was a very nice recovery day workout.
Beginner Trampoline Workout / Balance Bar / Stability Bar is 22:41 minutes; 40 second intro, 3 minute warm up and 4 minute cool down & stretch. There is a timer in the upper right hand corner of the screen, counting down your workout time. Naomi’s rebounder has a stability bar on it for this workout and she is holding it the entire workout.
- Health bounce with hands on stability bar (pushing feet into rebounder, feet do not leave mat)
- Shift hop with hands on stability bar (shift weight foot to foot, alternate pushing heels into rebounder)
- Basic bounce (feet leave the mat and push down harder into the rebounder); one hand is on the stability bar, reach other arm overhead and pull down
- Continue #3, one hand is still on stability bar, other arm is raised to shoulder level, elbow bent and palms facing floor, push arm forward then pull elbow back behind you
- Double jack the legs with both hands on stability bar; add single arm raising and lowering to side (jack arm)
- Hip twist hops–hop 4x in each direction (hands are on stability bar); changes to 2 hops in each direction
- Wide basic bounce; add alternating heel digs with a bounce between each dig
- Single heel dig bounce (remain on one leg); one hand is on the stability bar, other arm is raised to shoulder level, elbow bends and straightens, bringing hand to shoulder the extending arm straight
- Scissor run legs (both hands are on stability bar)
- Hop with legs and feet together (both hands on stability bar)
- Turn to side, one hand still on stability bar, hop on one leg, other toe taps forward and back on the mat; tap changes to knee raise; reach same side arm overhead and pull it down to thigh when it raises
- Stop hopping, still standing on one leg and holding the stability bar for balance, other knee is raised and bent, extend same side arm straight overhead, bend and straighten leg
- Face stability bar with both hands on it, still balanced on same leg, raise bent leg to side and pulse it up (hydrants)
- Repeat #9; changes to double scissor runs
- Repeat #11-13 on other leg
- With legs/feet together and hands on stability bar, hop feet side to side
- Hands still on stability bar, hop forward and back
- Repeat #16 & 17
- Basic bounce with hands on stability bar