Naomi Joy Fitness: Mini Trampoline Cardio Workout / Light Dumbbells/ Upper Body Burn

Mini Trampoline Cardio Workout / Light Dumbbells / Upper Body Burn is another excellent rebounder workout that incorporates some serious upper body burn out. I used 2 pound hand weights for this workout and it was plenty for me! The burn! Near the end you do some squat jumps and I feared she was going to burn my lower body out, too. Luckily it wasn’t her usual variety of burnout squat jumps. There are no complicated or super intense rebounder bounce moves–but there is plenty of intense burnout moves for the upper body. This was a great cardio workout that also worked my arms and shoulders very nicely. According to my FitBit I burned 228 calories. Naomi ends the workout with a nice deep stretch.

Mini Trampoline Cardio Workout / Light Dumbbells / Upper Body Burn is 33:21 minutes; 55 minute intro, 2:30 minute warm up and 5:45 minute stretch. Equipment: rebounder and light hand weights. Naomi is using 3 pound hand weights. I used 2 pound hand weights. There is a timer in the lower left hand corner of the screen, counting down the workout time.

  1. Basic bounce with cactus/goalpost chest fly arms
  2. Basic bounce, arms are in goalpost, do single arm shoulder presses, alternating arms
  3. Basic bounce with double arm shoulder presses, palms facing each other
  4. Repeat #2
  5. Basic bounce, arms are still in goalpost, do double arm shoulder presses
  6. Basic bounce, arms are extended in front of you at shoulder level, pulls DBs back to shoulders, keeping arms at shoulder level
  7. Double scissor runs, arms are extended out to sides in a T, palms facing the ceiling and held isometrically; legs change to single scissor runs
  8. Double jack the legs while doing goalpost/cactus chest fly arms in time with legs
  9. Basic bounce, arms are extended out to sides in a T, palms facing ceiling, circle arms
  10. Basic bounce while tapping one toe forward and back; toe tap changes to knee raise; add single arm overhead punches (same arm as knee that is raising); arm changes to single arm forward punch; continue alternating these two punches, reducing the amount of reps each time you repeat (8 reps, 4 reps, 2 reps)
  11. Basic bounce with hammer curl into overhead press; arms change to bicep curls with palms facing upward
  12. Repeat #10 on other side of body
  13. High knee jog, arms are extended out to sides in a T with palms facing ceiling, pull elbows behind you then push them back out into a T; changes to 8 single arm reps while other arm remains extended to side
  14. Basic bounce with upright rows
  15. Basic bounce, straight arm front raise with one arm and straight arm side raise with other arm, keep arms elevated and rotate them so their positions are swapped, then lower arms
  16. Basic bounce with 2 double straight arm front raises + 2 straight arm side raises; add jacking legs in time with arms
  17. Basic bounce, arms extended to sides in a T with palms facing ceiling, do high bicep curls keeping arms elevated and bending elbows, bringing DBs to shoulders
  18. Fast feet run, arms extended out to sides in a T, palms facing ceiling, circle arms; add directional changes
  19. Bounce + knee raise, alternate knees, arms do overhead press with palms facing each other
  20. Alternating heel digs, arms stay close to sides, push DBs straight in front of you then pull them back, palms facing ceiling
  21. Hop side to side with legs/feet close together, arms are extended straight in front of you, palms facing each other
  22. Double hip twist hops, arms extended to sides in a T with palms facing floor
  23. Basic bounce with legs/feet close together, arms are doing tricep kickbacks
  24. Single knee raise + single leg front kick, arms do overhead press with palms facing each other, raise arms halfway when doing knee raise and raise all the way when doing front kick
  25. Alternating front kicks, arms are extended straight overhead and held there
  26. Continue alternating front kicks but lower arms to sides in a T and hold there
  27. Repeat #24 on other side of body
  28. High knee run, arms are extended straight overhead and held there
  29. Repeat #23; pulse arms at top of kickback; straighten arms and continue pulsing them up behind you (keeping arms straight now, no elbow bends)
  30. High knee run, arms are in cactus, do alternating single arm shoulder press; changes to double arm shoulder press
  31. Basic bounce, arms are extended to sides in a T at shoulder level, rotate palms to ceiling then to the floor
  32. Jack legs, arms are extended to sides in a T, palms facing ceiling, pull elbows behind you then push them back out to sides
  33. Squat jumps, holding DBs together at chest level, pulse 2x at bottom of squat before jumping, you are also doing quarter turns with each jump
  34. High knee run with alternating hammer curls
  35. High knee sprints, elbows are bent and close to sides, alternate punching arms/DBs forward
  36. High knee run alternating wide to narrow legs
  37. Repeat #35; arms change to alternating overhead punches; arms change to alternating punches aimed down to rebounder; continue alternating between the 3 alternating punch variations
  38. Set DBs aside and do 30 seconds of cool down bouncing

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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