Naomi Joy Fitness: Trampoline Workout With Weights/ Strength & Cardio Intervals with Dumbbells/ Full body Workout

Another fabulous rebounder workout from Naomi Joy! I love all of her rebounder workouts but her cardio + strength rebounder workouts are my favorites and this is another winner. Trampoline Workout with Weights / Strength & Cardio Intervals with Dumbbells / Full Body Workout is a total body metabolic cardio + strength workout. The strength work is done on the floor and the cardio is done on the rebounder. I really like the structure of this workout. Each circuit plays out a little differently which keeps you guessing. This workout is made up of 6 cardio + strength circuits and ends with one core/back circuit. This workout is done interval fashion; for Circuits 1-4 the exercises are done for 45 seconds of work followed by 15 seconds of recovery. For the last 3 circuits the intervals times vary and I have noted what they change to in the breakdown below. There is a timer in the lower right hand side of the screen, counting down the entire workout time. There is another timer in the upper left hand corner of the screen counting down the intervals and recoveries. During the recoveries Naomi previews the next exercise.

This workout creeped up on me. Naomi does the strength exercises slow and controlled, often pausing briefly at the top of a move. Because of this I had to lift lighter than I normally would on some of the exercises. Circuit 3 is a lower body burn out! That was my favorite circuit–I loved that one! And the last 2 circuits–OMG. I was hitting burnout during the mat strength exercises in Circuit 6 and exercise 3 of the Core & Back Circuit–OMG, I had to let my dumbbell rest on the floor behind my head a few times–just for a few seconds, but my arms/shoulders were burning! Another excellent and thorough total body strength workout.

Naomi sets a lot of her workouts outdoors in front of beautiful and/or interesting backdrops. She chose a very unique setting for this workout. It is set in front of old dilapidated and abandoned buildings. On her Facebook page she shares that the workout is set in Hastings Park in Vancouver. In the comments below this post there is some discussion about the setting. It is actually the remains of a Japanese internment camp from WW2. Not only does Naomi give you excellent and intense workouts, but it is a learning experience as well! I was not aware of that piece of history.

Trampoline Workout with Weights / Strength & Cardio Intervals with Dumbbells / Full Body Workout is 54:53 minutes; 6 minute warm up and 5:30 minute stretch. The warm up starts on the floor then after approximately 4 minutes it moves to the rebounder. The stretch is done on the rebounder. Equipment: a rebounder, fitness mat and dumbbells. Naomi is using 10 and 15 pound dumbbells. The weights listed below are what I used. You need some floor space for this workout or the ability to quickly get your rebounder out of the way. The first 4 circuits are done for 45 seconds of work followed by 15 seconds of rest.

Circuit 1:

  1. Straight arm side raise, stop at top of raise (shoulder level) and bring arms/DBs in front of you, bring DBs back to sides (arms are in a T again) then lower DBs (6# DBs)
  2. Stationary side lunges, holding a DB in one hand, lower into side lunge and reach DB toward foot (DB is held in opposite hand), at top of lunge do a single arm lateral raise (one 8# DB)
  3. Repeat #2 on other side of body
  4. (rebounder) Holding one DB in both hands in front of you, hop twist hips side to side (one 10# DB)
  5. Repeat #1-5

Circuit 2:

  1. Bent over rear delt flys (8# DBs)
  2. Push up into side plank (hold one DB in one hand, do one push up then rotate into side plank, lifting DB to sky) (one 10# DB)
  3. (rebounder) Single leg hop kick, when you kick do a front punch with opposite hand
  4. Repeat #2 & 3 on other side of body
  5. Repeat #1

Circuit 3:

  1. (rebounder) Squat jump w/ hands in prayer + cross jack, when jacking, raise arms to shoulder level and pull elbows back behind you, alternate which foot crosses in front when jacking
  2. Squat pulse (with DBs at shoulders, squat and pulse 2x while in squat before standing) (25# DBs)
  3. Repeat #1 & 2

Circuit 4:

  1. (rebounder) Basic bounce holding one DB in both hands, do bicep into overhead press while continuing to bounce (one 15# DB)
  2. Overhead tricep extension/French press (one 25# DB)
  3. Reverse lunge, at top of lunge do a hammer curl into overhead press (15# DBs)
  4. Hold isometrically at bottom of lunge while doing hammer curls (12# DBs)
  5. Repeat #3 & 4 on other side of body
  6. Repeat #1 & 2

Circuit 5: (the interval times change as indicated below)

  1. (rebounder) Alternating hopping front kicks, when kicking do a front punch with opposite arm (45 seconds)
  2. 20 second rest
  3. Get on all 4s on mat and place one DB behind the knee of one leg, knee is bent to hold DB in place, bring knee under body then push heel up to ceiling (60 seconds) (one 6# DB)
  4. Same position as #3 but keep heel raised at top of move and pulse heel up to sky (30 seconds) (one 6# DB)
  5. Repeat #2-4 on other side of body
  6. 20 second rest
  7. Repeat #1 & 2

Circuit 6: (the interval times change as indicated below)

  1. In modified side elbow plank (on one elbow, bottom leg is bent with knee on mat and top leg is extended straight), when foot of top leg is on mat, straight arm is extended to side over your head, raise top leg while also raising top arm, palm taps thigh at top of leg lift (60 seconds)
  2. Same position as #1 but keep top arm raised straight to sky and pulse top leg at top of lift (30 seconds)
  3. 20 second rest
  4. Repeat #1-3 on other side of body
  5. (rebounder) High knee sprint (45 seconds)
  6. 20 second rest

Core & Back Circuit: (exercises 1-3 are done for 60 seconds of work followed by 20 seconds of recovery and the last 2 exercises which are done for 45 seconds of work followed by 15 seconds of recovery)

  1. Lay on back on mat holding one DB in both hands, arms/DB are extended to ceiling, straight legs are raised to ceiling, alternate lowering then raising straight legs while also doing pull overs with DB (one 15# DB)
  2. Repeat #1 but this time raise and lower both legs at same time, arms are still doing pullovers (one 15# DB)
  3. Same position as #1, hold DB isometrically at the halfway lower point of a pullover the entire interval, straight legs are raised to ceiling, lower legs and before they touch the mat, open legs, drawing a circle with them (half circle with each leg) until they meet at top of move (one 15# DB)
  4. Lay on stomach on mat, legs are straight and remain on mat, raise head/chest and push arms in front of you superman fashion then pull elbows back behind you
  5. Still laying on stomach, legs extended straight, arms are on mat beside body with palms facing mat, raise head/chest/feet/arms and hold briefly before lowering

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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