Naomi Joy Fitness: Rebounder Recovery Workout/ Lymphatic Circulation/ Yoga & Pilates Fusion

Rebounder Recovery Workout/Yoga & Pilates Fusion is another feel good workout from Naomi Joy and I absolutely love it. As the title indicates you will be rebounding and doing yoga/pilates moves. It truly did feel good. I also got a great workout. I didn’t burn a ton of calories (253 in 45 minutes) but still not bad for only 15 minutes (total) of cardio. This workout alternates cardio rebounding circuits with yoga/pilates fusion circuits done on the mat. The rebounder circuits are not done with the same intensity as Naomi usually does her rebounder cardio. Though is a lower intensity cardio (no squat jumps!) I still broke a sweat. The yoga/fusion is a mixed bag. Some of it is feel good and some of it actually burned! I speak specifically of the hip thrusts in the last circuit. I do so many hip thrusts every week anymore that I never expect them to burn so bad–especially the body weight variety but Naomi put a new spin on them (for me at least). You squeeze a yoga block between your thighs. Holy @#$%. I felt that in places that I do not feel weighted or banded hip thrusts! Naomi finishes you off with a long, deep feel good stretch. This is another wonderful rebounder workout. You get some cardio, some body weight strength, some mobility and some flexibility. I adore it.

Naomi has again set her workout outdoors in beautiful Vancouver, Canada. This one is set in the Stanley Park Rose Garden. Gorgeous! The rebounding portion is set in front a roses, lots of greenery and what looks like (maybe) a gazebo and park bench. The yoga/pilates fusion circuits are set in front of a garden of beautiful purple flowers. And the long stretch at the end has the most beautiful setting of all with a profusion of pink flowers and deep red plants with some type of weeping tree in the center of it. So it’s not just the workout itself that is feel good, it is the backdrop as well.

This workout is made up of 6 circuits: 3 cardio rebounding circuits alternated with 3 yoga/pilates fusion circuits. There is a timer in the lower right hand corner of the screen counting down the workout time. The exercises are done interval style; the rebounder exercises are done for 40 second of work followed by 10 second of rest. The yoga/pilates fusion exercises are done for 60 seconds of work followed by 15 seconds of rest–unless otherwise noted in the breakdown. Naomi varies the interval lengths for some of those and the final yoga/pilates fusion circuit has completely different interval times. There is another timer at the bottom of the screen counting down your intervals and recoveries. Naomi previews the next exercise during the recovery.

Rebounder Recovery Workout/Yoga & Pilates Fusion is 45:36 minutes; 4 minute warm up and 8 minute stretch. Equipment: rebounder, yoga block and fitness mat. The warm up is done on the rebounder and the stretch is done on the mat.

Rebounding Circuit 1:

  1. Basic bounce with speed bag arms, arms raise high and to the side, lower when in front of you/changing sides then high again to other side
  2. Bouncing heel digs, 2 to each side, alternate sides, both arms are raised overhead, do single arm lat pull downs (pull down opposite arm of foot that is heel digging), 2 to each arm, alternate sides
  3. Basic bounce with legs/feet together, arms are extended to sides doing arm circles
  4. Jack the feet, arms move in time with feet pushing both arms overhead then swinging them up to sides in a T
  5. Double hopping knee raises, alternate sides, hands are behind head, elbows out to sides, bringing opposite elbow to knee when it raises

20 second rest

Yoga/Pilates Fusion Circuit 1:

  1. Hold a wide and deep plie squat isometrically, hands are behind head, elbows out to side, side bending bringing elbow to thigh 2x each side, alternating sides
  2. Narrow squat with both arms extended straight in front of you at shoulder height, when you stand do one straight leg lift to front, touching toe with opposite hand, alternate legs with a narrow squat between each leg lift
  3. Do one push up then push hips back into down dog, reaching hand to touch opposite ankle, alternate sides with a push up between each side
  4. Get into a wide kneeling lunge, one hand is behind head (same side as front leg), open chest and elbow to side then lower elbow to mat beside front foot, raising back knee off mat (30 seconds)
  5. Repeat #4 on other side of body

20 second rest

Rebounder Circuit 2:

  1. Jack the legs with alternating front punches
  2. Alternating hopping toe taps to the front, arms are in goalpost, keeping arms at shoulder level, rotate forearms down (scarecrows), arms return to goalpost them push both arms overhead
  3. Hopping hip twists to one side, arms move in opposition to hips while also raising and lowering
  4. Repeat #3 twisting hips to other side
  5. Scissor runs with alternating front punches

20 second rest

Yoga/Pilates Fusion Circuit 2:

  1. Balance on one leg, flow between airplane pose and standing upright with leg that was lifted behind you now lifted straight in front of you, arms are raised overhead, when changing position leg never touches the ground
  2. Lower into Warrior 2, arms are raised to shoulder level, pull elbows back behind you with palms facing down, reach arms in front of you then pull arms back again but this time arms are straight and palms are facing ceiling, alternate these 2 arm movements while keeping arms at shoulder height (30 seconds)
  3. (no recovery) Still holding Warrior 2 from #2, arms are extended to sides in a T, pulse arms behind you while rotating hands with each pulse so palms face forward then back, you are also pulsing deeper into Warrior pose
  4. Repeat #1-3 on other side of body
  5. Pilates roll ups (Naomi shows an easier modification for this exercise)
  6. Pilates single leg stretches (Naomi shows an easier modification for this exercise)
  7. Lay on back, arms extended to sides on mat, lift straight legs to ceiling, keeping legs pressed together, draw large circles with legs (circle in one direction then the other, alternating directions) (Naomi shows an easier modification for this exercise)

20 second rest

Rebounder Circuit 3:

  1. High knee run to single-single-double pattern
  2. Alternating hopping hamstring curls, reach arms in front of you then pull elbows behind you, palms are facing ceiling
  3. Fast feet, arms are raised to sides in a T, bend elbows bringing fingers together in front of chest then open them out again to a T
  4. Jack the legs to single-single-double pattern, palms are together in front of chest, push arms in front of you then pull them back into chest in time with legs
  5. Alternating heel digs, one arm swings in front of you while other arm swings to side, alternate arm directions

20 second rest (place fitness mat beside rebounder and get your yoga block)

Yoga/Pilates Fusion Circuit 3:

  1. Lay on mat with feet on rebounder frame and yoga block between knees, knees are bent and squeezing yoga block, raise and lower hips (60 seconds)
  2. (no rest) Same position as #1, but keep hips raised and pulse hips upward
  3. 20 second rest
  4. Lay on side, knees are bent and insoles of feet are together, raise feet off mat and keep them raised while opening and closing top knee (insoles remain together) (30 seconds)
  5. (no rest) Same exercise as #3 but at top of move when top knee is open extend top leg to sky, bring insoles together again and close knees (30 seconds)
  6. (no rest) Same exercise as #4 but keep knees open, extend top leg to sky then bring feet together (30 seconds)
  7. 20 second rest
  8. Repeat #4-6 on other side of body

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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