Naomi Joy Fitness: Rebounder Mini Band Booty Thigh Cardio Workout

Rebounder Mini Band Booty Thigh Cardio Workout is the second rebounder booty band workout from Naomi Joy. I love her first one: Rebounding Mini Band // Booty & Thigh Cardio Workout. The first time I did that workout it burned my legs out big time. But I have returned to that workout several times since and though it still works my legs very well it doesn’t kill them anymore. So I was really looking forward to doing this workout. And it didn’t disappoint. I think I love it even more than the first! This was a lot of fun, my legs and glutes got a nice burn, and I got a good cardio workout. Naomi ended this workout with an excellent deep stretch, which felt wonderful. Another winner!

Rebounder Mini Band Booty Thigh Cardio Workout is 32:58 minutes; 1 minute intro, 2 minute warm up and 5 minute stretch. Equipment: rebounder and a booty band/resistance loop. As soon as the warm up is over, you put the band around your calves and you will not remove it until the stretch.

  1. Basic bounce with legs wide so there is tension on the loop; add reaching arms overhead and pulling them down; arms change–extend arms in front of you at shoulder level, open one arm out to side while also rotating torso with it (other arm does not move), alternate arms; reach arms overhead then pull them down, pulling elbows behind you
  2. Double hop hip twists, arms are raised to shoulder level and elbows bend in opposition to hips; changes to singles, bring arms in front of chest in prayer
  3. Basic bounce (legs still wide), alternate punching arms overhead with punching arms out to sides in a T
  4. Basic bounce in staggered (wide) stance (one leg in front of the other), do single arm punches (same side arm as back leg)
  5. Repeat #4 on other side of body
  6. Basic bounce with wide legs, do alternating double front punches; changes to alternating single front punches
  7. Scissor runs, arms are extended overhead and held there isometrically; add chopping arms up and down
  8. Jack feet, pushing arms overhead then pulling them down to shoulder level
  9. Basic bounce with legs wide, arms held out to sides in a T with palms facing ceiling, circle arms
  10. Do a basic bounce, one leg taps forward, to side, then behind you (2 bounces for each tap)
  11. Continue bouncing while tapping one foot out to side and back in; add pushing arms overhead then pulling them down to shoulder level
  12. Continue bouncing while tapping one foot to front and back in while pushing arms overhead in a V then pulling them down to shoulder level
  13. Continue bouncing while tapping one foot to the back and back in while doing tricep kickback arms
  14. Basic bounce with legs wide, arms held out to sides in a T with palms facing floor, circle arms
  15. Repeat #10-13 on other leg
  16. Basic bounce in partial squat, pull arms down from overhead to sides; add hopping forward and back
  17. Double jacks, lowering into partial squat when feet are close, hands are also together in front of you when in squat, push arms behind you when legs are wide; changes to singles
  18. (raise loop so it is just below knees) In squat, do 3 small bounces + one full squat jump and when you land, hold briefly in squat then do one small squat hop
  19. 8 squat jumps, sticking briefly when in squat
  20. Basic bounce while in squat, extend arms out to sides, palms facing ceiling, pull elbows into ribs; arms change to reaching arms overhead and pulling them down to sides of body, elbows behind back
  21. (lower loop so it is around ankles) Balance on one leg, raise one leg with knee bent and foot flexed behind you, raise bent leg out to side in hydrant, lower then push leg out behind you, alternate these two moves (reach arms forward as if holding a beach ball); changes to pulsing leg behind you (you are not jumping with these moves)
  22. Repeat #21 on other leg
  23. Hip twist hops, arms are extended out to sides in a T, move arms in opposition to hips
  24. Fast feet, reach arms forward then scoop hands down, bringing arms behind you
  25. Hopping single leg hamstring curl; add lat pull down arms
  26. Repeat #25 on other leg
  27. Repeat #25 but push arms overhead in a V and pull elbows down to sides
  28. Repeat #27 on other leg
  29. Basic bounce while tapping one leg out to side and back in; add pulling arms down from overhead
  30. Repeat #29 on other leg
  31. Repeat #24
  32. Fast feet with alternating front punches
  33. Repeat #19
  34. Remain in wide squat and pulse knees open wider, out to sides (no jumping)
  35. Repeat #32
  36. Repeat #19
  37. Repeat #34
  38. With legs wide, do fast bounces
  39. (remove loop) Do some high recovery bounces

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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