Naomi Joy Fitness: Rebounder Recovery Workout / Rebounder Lymphatic Circulation / FEEL GOOD

What a fantastic feel good workout! Rebounder Recovery Workout / Feel Good is a new type of workout for Naomi Joy. She says the point of this workout is not to burn calories but to enjoy the fun of rebounding. Naomi’s rebounder workouts are usually very intense calorie burners. You are pushing down hard into the rebounder for speed and intensity. Not in this workout. It was actually really hard for me at first to not push down hard into my rebounder. It took some focus to slow down and enjoy the jumping more. I loved it! I didn’t burn a ton of calories (170 calories) but I did feel great and thoroughly enjoyed myself.

This is a circuit workout: rebounder cardio circuits alternated with yoga/pilates style circuits done on the mat. The rebounder work is done interval style: each exercise is done for 40 seconds followed by 10 seconds of recovery. For the yoga/pilates flow, each exercise is done for 60 seconds followed by 15 seconds of recovery. There is a timer in the lower right hand side of the screen counting down your intervals and recoveries. Naomi previews the next exercise during the recovery. There is another timer in the lower left hand side of the screen counting down the total workout time.

Naomi set this workout outdoors with lots of greenery and a colorful Ferris wheel behind her during the rebounding circuits. On her Facebook page she shares that it is set in Hastings Park near Playland in Vancouver, Canada. The cardio is moderate rebounder jumping. Nothing complicated or intense or crazy (no squat jumps). The yoga/pilates style exercises were more intense than the rebounding. Not cardio-wise, but your muscles are working harder. There is some body weight strength and core work in this workout. It is not advanced, but you do get some excellent conditioning work. In fact, this is a cardio + body weight strength + dynamic flexibility workout. Naomi gives you a nice long stretch at the end that continues some of the yoga stretches with downward dogs and pigeons.

Rebounder Recovery Workout is 35:04 minutes; 2 minute warm up and 5 minute stretch. Equipment: rebounder and fitness mat. The warm up is done on the rebounder and the stretch is done on the fitness mat.

Rebounder Circuit 1:

  1. Bounce forward and back, reach arms forward and pull them back with arms close to sides then reach arms forward again and pull elbows back with arms raised to shoulder level, alternate these two arm movements
  2. Hop front, side, front, other side, when facing side do one single arm punch
  3. Alternating heel dig hops with jump rope arms
  4. Basic bounce with 4 high criss-cross arms (arms are straight) alternated with reaching arms overhead and pulling elbows down behind you 2x
  5. Alternating heel dig hops with large arm circles

20 second rest (get off the rebounder and onto your fitness mat)

Yoga/Pilates Flow Circuit 1:

  1. Start in crescent lunge, lower straight arms in front of you, open one arm out to side (same side arm as front leg), return arm in front of you then raise up onto front leg (balance move), raising back knee in front of you while pushing straight arms behind you
  2. Flow from right angle pose to reverse warrior
  3. Repeat #1 & 2 on other side of body

20 second rest (get back on the rebounder)

Rebounder Circuit 2:

  1. Basic bounce, large single arm circles, alternate arms (look behind you when circling, opening chest and twisting spine)
  2. Lateral ski hops, straight arms lift forward and push straight back behind you
  3. Basic bounce, arms are extended overhead, pull both arms down at sides, bringing elbows behind you–do both arms 2x then single arm pull down once each arm
  4. Scissor run 4x + hip twist hops 4x
  5. Alternating toe tap hops (toes tap to the front), push arms overhead with palms together in prayer and when you lower arms, push straight arms behind you

20 second rest (get off the rebounder and onto your fitness mat)

Yoga/Pilates Flow Circuit 2:

  1. Start in straight arm plank, step one leg forward into a runner’s lunge, twist spine and raise one arm (same side arm as front leg) to sky, looking up at hand, place hand back on mat, step foot back out to plank and do one push up, alternate legs when stepping forward
  2. Dead bug circles (lay on back, legs are extended straight to sky and arms are also reached straight to sky, circle one straight leg while also circling opposite arm, alternate sides (circles are large)
  3. Same starting position as #2, lower straight legs to 45 degrees while also lowering arms overhead, return arms and legs to start then lower straight legs to one side while lowering straight arms to other side, alternate sides

20 second rest (get back on the rebounder)

Rebounder Circuit 3:

  1. Fast feet, swing arms in front of you then up to sides in a T (each arm is drawing a U shape)
  2. Jack feet, arms raise overhead in a V then come together in prayer then lower into an upside down V (arms move into time with legs)
  3. Alternating toe tap hops (toes tap to the front), alternate one goal post chest fly with pulling arms down, bringing elbows behind you
  4. Bouncing power walk, legs alternate wide to narrow
  5. Jack feet, arms draw figure 8s in opposition to each other

20 second rest (get off the rebounder and onto your fitness mat)

Yoga/Pilates Flow Circuit 3:

  1. Do one bird dog then bring elbow to opposite knee under body then do awkward airplane, flow between these 3 poses and alternate sides with each rep
  2. Lay on one hip, top leg is bent with foot on mat in front of bottom thigh, raise and lower bottom leg with foot flexed; at the 30 second mark it changes to drawing small circles with your leg
  3. Repeat #2 on other leg
  4. Lay on stomach, legs straight, extend straight arms in front of you, raise legs and chest, keeping arms straight, arc them out to sides and behind you to glutes, lower legs and chest as arms flow back out to side and in front of you

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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