Naomi Joy Fitness: Rebounder Upper Body Strength Circuits // HIIT Sprints

Rebounder Upper Body Strength Circuits // HIIT Sprints is another excellent and fun cardio + strength workout from Naomi Joy done on the rebounder. The focus is the upper body and she does a great job working every muscle group in your upper body nicely. Naomi does this workout outdoors. There is a beautiful body of water behind her and a city behind that with a long beautiful bridge. It is a little overcast so she starts the workout in a windbreaker, but once the workout starts it comes off. She cut the stretch at the end short because it started to rain but she does a great job stretching out your upper body. Your lower body gets some stretching, too, just not as much as she usually gives it. Because she did this away from home, she only brought one set of dumbbells with her but notes that normally she would use heavier dumbbells for some of the exercises. So make sure you are using the appropriate dumbbells for your strength level to get the best workout. I had all of my dumbbells at my disposal so I got an excellent upper body strength workout.

There are 4 circuits in this workout. Each circuit contains 4 exercises; 3 strength exercises and one cardio sprint. Each circuit is done twice. After you run through all 4 circuits twice, you finish with a final circuit consisting of the 4 cardio sprints. The exercises are done interval fashion: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen, counting down total workout time. There is another timer in the lower left hand side of the screen counting down your intervals and recoveries. Naomi previews the next exercise during the recovery. This workout is done voice over to great, motivating music.

Rebounder Upper Body Strength Circuits // HIIT Sprints is 43:02 minutes; 55 second intro, 2:30 minute warm up and 3:15 minute stretch. Equipment: rebounder and dumbbells. The weights listed below are what I used. All of the exercises are done on the rebounder so you might want to have a step set up beside your rebounder with your weights on it. However, I could not fit all of the dumbbells I needed on my step, so I also had a mat on the floor beside my rebounder with my heavier dumbbells on the floor beside it.

Circuit 1:

  1. Alternating overhead press (15# DBs)
  2. High plank to elbow plank (feet on the ground, hands/elbows/forearms on the rebounder mat)
  3. Bent over rear delt flys (hold DBs briefly at top of move) (8# DBs)
  4. High knee sprint with fast alternating front punches
  5. Repeat #1-4

Circuit 2:

  1. Extend arms/DBs out to sides in a T and hold isometrically, alternate lowering and raising one arm/DB (5# DBs)
  2. Bent over double arm tricep kickbacks (10# DBs)
  3. Push ups (arms wide, hands on rebounder frame, feet on floor)
  4. High knee sprint with fast alternating punches overhead
  5. Repeat #1-4

Circuit 3:

  1. Alternating bicep curls (12# DBs)
  2. Start with arms in goalpost/cactus, do one goalpost chest fly + one double arm overhead shoulder press starting from goalpost position (12# DBs)
  3. Alternating bent over back rows (25# DBs)
  4. High knee sprint, hands are stacked and rotate to knee as it raises
  5. Repeat #1-4

Circuit 4:

  1. Double arm overhead tricep extension (French press) (10# DBs)
  2. Chest tap plank (straight arm plank, hands on rebounder and feet on ground, alternate tapping hand to opposite shoulder)
  3. Revolving L arm switch (raise one arm straight in front of you and other arm out to side, both arms remain raised as you rotate them so that the arm that was to side is now in front of you and the arm that was in front of you is now extended to side, lower arms) (5# DBs)
  4. High knee sprint, arms are extended to the sides in a T rotating in small circles
  5. Repeat #1-4

Finisher Cardio Sprint Circuit:

  1. High knee sprint with fast alternating front punches
  2. High knee sprint with fast alternating punches overhead
  3. High knee sprint, hands are stacked and rotate to knee as it raises
  4. High knee sprint, arms are extended to the sides in a T rotating in small circles

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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