Naomi Joy Fitness: Trampoline Workout // Lower Body Burner Circuit // Cardio & Strength // Heavy Weights

Wow! What an excellent workout! Naomi Joy‘s rebounder workouts are always challenging, effective and lots of fun. This one is no exception. This is also one of her more advanced workouts. Lower Body Burner Circuit // Cardio & Strength // Heavy Weights is cardio + strength lower body burn out workout. My lower body is still singing from this workout. I adore Naomi’s other hour long lower body rebounder workout in which the strength exercises are body weight only (Jump Lower Body Strength & Cardio)–that workout fries my legs without any weights. Now I have a new favorite! I love cardio + strength workouts and Naomi creates the very best using a rebounder for the cardio intervals. For the majority of this workout you use dumbbells for the strength exercises but the last 11 minutes (Circuit 4), you use the rebounder to completely finish off your lower body with body weight mat exercises. During the final exercise I was struggling to push through those last few seconds–the burn! Speaking of burn, I burned 429 calories and spent a total of 30 minutes in my peak heart rate zone. She also has a new (to me) exercise in this workout–squat jumps + cross jack feet that I loved. What a fun move!

As the title indicates, this is a circuit based workout. There are 4 circuits. The first 3 circuits are cardio + strength circuits that each contain 6 exercises. You do the first 3 circuits two times. The exercises are also done interval style: 45 seconds of work followed by 15 seconds of recovery. The 4th circuit is different and it is not repeated. It is all mat style lower body exercises to completely finish off and burn out your lower body. The intervals are also different lengths. No dumbbells are used in circuit 4 and there are also no cardio exercises. There is a timer in the lower right hand side of the screen, counting down your total workout time. There is another timer in the upper right hand side of the screen counting down your intervals and recoveries. Naomi previews the next exercise during the recoveries. This workout is done voice over with motivating music.

Lower Body Burner Circuit // Cardio & Strength // Heavy Weights is 57:18 minutes; 45 second intro, 3 minute warm up and 5:30 minute stretch. Equipment: rebounder, dumbbells and a fitness mat. Naomi is using 15 and 20 pound dumbbells. The weights listed below are what I used.

Circuit 1:

  1. Hop with single leg side kick, arms are raised to shoulder level, elbows bend in opposition to kicking leg
  2. Repeat #1 on other leg
  3. Squat jump + cross jack feet, when legs are cross, reach both arms overhead with palms together, when in squat, reach fingers toward rebounder mat
  4. Alternating side lunge, pulse 2x while in lunge (one 25# DB)
  5. Deadlifts (35# DBs)
  6. Step out sumo squats, alternate sides (holding one DB goblet style) (one 30# DB)
  7. Repeat #1-6

Circuit 2:

  1. Alternating knee raise hop, palms are together, raise arms overhead and chop hands down outside of thigh as leg raises
  2. Hopping single knee raise + insole tap, bring opposite elbow to knee as it raises
  3. Repeat #2 on other side of body
  4. Alternating reverse lunges with a narrow squat between each lunge, pulse 2x at the bottom of each lunge (20# DBs)
  5. Alternating curtsy/cross-back lunges (20# DBs)
  6. Narrow squat + side leg lift, alternate legs with a squat between each side leg left (holding DB goblet style) (one 30# DB)
  7. Repeat #1-6

Circuit 3:

  1. Scissor runs, raise straight arms in front of you and push them down
  2. Alternating hopping knee raises, hands are stacked, raise hands/arms overhead and pull them down to thigh as leg raises
  3. Squat jumps, hands are in prayer when in squat and reach overhead in a V when jumping
  4. Single leg deadlift with knee raise at top of deadlift (15# DBs)
  5. Repeat #4 on other leg
  6. Wide plie squats (20# DBs)
  7. Repeat #1-6

Circuit 4: (you need your mat on the floor beside rebounder) (intervals change to 50 seconds of work followed by 10 seconds of rest for #1-4 below)

  1. Hip/glute bridges (lay on floor with feet on rebounder frame, arms are straight and reaching for ceiling, raise and lower hips/glutes, hold briefly at top of bridge)
  2. Single leg hip/glute bridge (same set up as #1 except one leg is raised to ceiling)
  3. Same set up as #2 but keep hips raised isometrically while raising and lowering straight leg
  4. Repeat #2 & 3 on other side of body
  5. 20 seconds of rest
  6. Get into modified side elbow plank (one elbow on rebounder, same side knee on floor, top arm is raised to ceiling and top leg is extended straight)–raise and lower top straight leg for 30 seconds; changes to circling top straight leg for 30 seconds
  7. 20 seconds of rest
  8. Repeat #6 on other leg
  9. 20 seconds of rest
  10. Lay on side/one hip on rebounder, top leg is bent and foot is on rebounder for stability, bottom leg is extended straight, raise and lower bottom straight leg for 30 seconds; changes to pulsing bottom leg for 30 seconds; changes to circling bottom leg for 30 seconds
  11. 20 seconds of rest
  12. Repeat #10 on other leg

For more info on Naomi Joy Fitness and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


3 thoughts on “Naomi Joy Fitness: Trampoline Workout // Lower Body Burner Circuit // Cardio & Strength // Heavy Weights

    1. I actually follow her on YouTube. I’ve even saved in a few of her workouts in my “Need to Try” folder–I just haven’t gotten around to trying one yet. One day!


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