Naomi Joy Fitness: Trampoline Cardio Workout /Booty Band/ Inner Thigh Finisher

What a workout! I love Naomi Joy‘s booty band rebounder workouts. I remember when I did her first one: Rebounding Mini Band // Booty & Thigh Cardio Workout. Oh the burn! It was crippling. But I have returned to it so many times, along with her second booty band workout (Rebounder Mini Band Booty Thigh Cardio Workout), that they no longer cripple me. I have even started using stronger bands. Yesterday she posted her newest booty band rebounder workout: Trampoline Cardio Workout / Booty Band / Inner Thigh Finisher. It is another excellent booty band workout. Though it is primarily a cardio workout, the booty band/resistance loop works your lower body while you’re getting your cardio. This workout also includes inner thigh work and core work. I was working hard during the cardio. My outer thighs and glutes started to burn by the end of the cardio section. Then you get down on the rebounder for the inner thigh work. My legs were still burning from the final exercise in the cardio portion (which isn’t a cardio exercise at all) that on my first leg I felt the exercises more in my outer thigh than I did in my inner thigh! They were both screaming by the end of the 2 minutes. By the time we change to the other leg, it had rested enough that only my inner thigh was screaming. The workout ends with 2 minutes of core work and an excellent, feel good stretch. This workout is set in front of a beautiful mural of an octopus. I really enjoyed the background more than I expected.

The cardio exercises in this workout are done interval style: 45 seconds of work followed by 10 seconds of recovery. There is a timer in the lower left hand side of the screen counting down your intervals and recoveries. There is another timer in the lower right hand corner of the screen counting down total workout time (not including stretch). Naomi previews the next exercise during the recovery. During the core exercises, Naomi shows modifications. This workout is set to motivating music and Naomi gives form pointers voice over.

Trampoline Cardio Workout / Booty Band / Inner Thigh Finisher is 33:42 minutes; 3 minute warm up and 5 minute stretch. The first 20 minutes of the workout is cardio with the booty band, the last 7 minutes before the stretch is inner thigh and core work. Equipment: rebounder and booty band/resistance loop. At the end of the warm up you loop your booty band around your calves/shins. You will keep legs wide enough so there is always tension on the loop the entire cardio portion of the workout.

  1. Fast basic bounce, legs are wide so there is tension on the loop
  2. Wide scissor run (again, legs are wide so there is tension on the loop), alternate pushing both arms overhead then pushing them in front of you
  3. Double hop hip twist (keeping torso to the front, twist hips and hop 2x to left, 2x to front and 2x to right them back), arms are raised the shoulder level, they move in opposition to hips when you twist
  4. Wide leg jacks, arms are in cactus/goalpost, open and close one arm 2x, repeat on other arm + double arm goal posts chest fly
  5. Hop forward and back, arms are raised to chest level, hands are clasped, push arms forward and back in time with hopping
  6. While hopping, tap one leg in and out to side, one arm pushes straight over head and other arm pushes out to side in time with tapping leg
  7. Repeat #6 on other side of body
  8. Turbo bounce–with legs wide, fast hops with hands in prayer
  9. Single leg hamstring curls, reach arms overhead them pull them down wide, elbows behind back, then reach arms in front of you and pull them back wide, arms at shoulder level, elbows again go behind back, alternate between these two arm movements
  10. Repeat #9 on other side of body
  11. Extend arms in front of you, turn hop to one side, only moving one foot back to turn while also pulling same side elbow back in time with foot, do 2 reps each side
  12. Lower into squat and pulse hop 3x with hands in prayer + one squat jump, pushing arms overhead
  13. Wide basic bounce, do 2 large arm circles with palms facing ceiling + with arms raised at shoulder level, pull elbows back wide 2x, alternate these two arm movements, 2 reps of each
  14. Fast feet, raise arms overhead in a V then bend elbows bringing hands to shoulders
  15. Basic wide leg bounce, palms are together, alternate wood chops, overhead then down to hip, alternate sides
  16. Wide leg jacks with alternating front punches
  17. Fast feet, opening legs wide then narrower (but not narrow–need to keep tension on the band)
  18. Wide jack the legs, alternate punching arms out to sides in a T with punching arms overhead
  19. Squat jumps
  20. Hold wide squat isometrically (no hopping), and pulse knees out wider

Approx 30 second break to remove the booty band and lay down on rebounder.

Inner Thighs & Core: (each inner thigh exercise is done for 30 seconds and each core exercise is done for 60 seconds; the only rests are noted in the breakdown) (7 minutes)

  1. Lay on one hip on rebounder, top leg is bent with foot on mat, bottom leg is extended straight, raise and lower leg, foot is flexed, insole faces ceiling
  2. Keep leg elevated and draw circles with leg
  3. Draw circles in opposite direction
  4. Keep leg elevated and pulse leg up
  5. 20 second rest
  6. Repeat #1-4 on other leg
  7. 20 second rest
  8. Lay on back on rebounder, arms are at sides holding onto rebounder frame, raise and lower straight legs, angling legs to side on a diagonal when you raise them, alternate sides drawing a V (60 seconds)
  9. 10 second rest
  10. Bicycle maneuver, pulse 2x each time you bring elbow to opposite knee (60 seconds)

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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