Naomi Joy Fitness: Rebounder HIIT Cardio Workout / Plus Strength

Rebounder HIIT Cardio Workout / Plus Strength is another excellent and inventive rebounder workout from Naomi Joy. I really enjoyed this workout. It is set outdoors in front of a beautiful and colorful mural. This is a cardio + strength circuit workout. There are 5 cardio circuits and 5 strength circuits. You do not need any equipment except your rebounder unless you need to modify. Naomi’s friend Amber is working out with her. Amber shows easier modifications for many of the moves and also uses dumbbells to modify one of the body weight exercises. The exercises are done interval style: each exercise is done for 45 seconds followed by 15 seconds of recovery. The way this workout is structured, with relatively short circuits, seemed to make the time fly by. I was working hard but at the same time, the workout was over before I knew it! I wanted more! Then Naomi gives you a relaxing stretch. Only a few exercises are repeated, too. Two, I think. Squat jumps is one of them, of course! The only other time an exercise is repeated is if it is done on one side of the body, then you repeat it on the other side of the body. There is a timer in the lower right hand corner of the screen, counting down the workout time. There is another timer in the lower left-hand side of the screen, counting down your intervals and recoveries. Naomi and Amber preview the next exercise during the recoveries. This workout is done voice over with great, motivating music.

Rebounder HIIT Cardio Workout / Plus Strength is 47:44 minutes; 40 second intro, 3 minute warm up and 5 minute stretch. Equipment: rebounder. Optional dumbbells if you need an easier version of a tricep exercise (see strength circuit 2). As mentioned above, Amber shows easier modifications for a lot of the exercises–both cardio and strength exercises. This is a workout where some of the moves are done on the floor, so I had to wear shoes.

Cardio 1:

  1. Double jacks with goal post chest fly arms
  2. Lateral ski hops to single-single-double pattern
  3. Alternating front punches with a single leg hopping front kick
  4. Repeat #3 on other leg

Strength 1:

  1. In forearm plank (forearms on rebounder, feet on ground) alternate raising one bent arm out to side (like a plank goal post chest fly)
  2. In side elbow plank (forearm on rebounder, feet on ground), raise top arm overhead then reach arm underneath body
  3. Repeat #2 on other side of body

Cardio 2:

  1. Cross jack legs with lat pull down arms
  2. Single leg front kick, arms open and close on a diagonal, one high and one low
  3. Repeat #2 on other leg with arm positions swapped
  4. High knee run, tap fingers together under thigh when it raises

Strength 2:

  1. Tricep dips with hands on rebounder and feet on ground (modification: Amber is doing tricep kickbacks with dumbbells)
  2. Two pulse push up (push ups with hands on rebounder frame and feet on ground, pulse 2x at bottom of push up)
  3. Repeat #1

Cardio 3:

  1. Alternating side kick hops, arms are extended out to sides in a T, keeping elbows high, bend elbows bringing hands toward ribs then extend them back out into a T
  2. Quarter turn squat jumps (jump to side, back to front, to other side, back to front)
  3. Fast feet with locomotive (circular) arms
  4. Repeat #2

Strength 3:

  1. With all of the weight on one leg, raise and lower straight leg behind you, arms do tricep kickbacks (this exercise is done on floor)
  2. Lowering into single leg squat (same leg as stationary leg in #1), tap other leg out and in fast, reaching both arms overhead and pulling them back to hips in time with leg
  3. Single leg hop on the rebounder, other leg remains raised the entire interval, jump rope arms (you are hopping on same leg that was stationary in #1 & 2)
  4. Repeat #1-3 on other leg

Cardio 4:

  1. High knee sprints with alternating front punches
  2. Turbo bounce (with legs and feet close together, bounce fast, hands are held in prayer)
  3. High knee sprint, alternate punching arms overhead

Strength 4:

  1. Get on all 4s on rebounder, extend one leg out straight behind you, raise and lower straight leg
  2. Same position as #1, keep leg raised and pulse it upward
  3. Repeat #1 & 2 on other leg

Cardio 5:

  1. Fast tuck jumps, punching arms overhead in time with jumps
  2. High knee sprint for 2 minutes

30 second recovery

Strength 5:

  1. Lay on back on rebounder, hands behind knead, knees bent and raised, bring one elbow to opposite knee, other leg extends straight when elbow taps knee–remain on one side of body the entire interval
  2. Repeat #1 on other side of body
  3. Lay on back, straight legs are raised to ceiling, lower and raise straight legs
  4. Still on back, head/shoulders raised, arms raised as if holding a beachball, straight legs are raised to 45 degrees, 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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