Naomi Joy Fitness: Trampoline Workout/ Rebounder Workout With Weights/ LEG DAY WORKOUT

Rebounder Workout with Weights / Leg Day Workout is serious leg and butt burner workout from Naomi Joy. She hits your lower body with all modalities in this workout. Weighed strength work, body weight strength work, mat work and (of course) all varieties of squat jumps. My lower body is still burning! Plus, since this is a strength workout with rebounder cardio bursts your heart rate gets pretty elevated. What an excellent and thorough lower body cardio + strength workout! Metabolic training at its best. Naomi packs a lot into 43 minutes. She finishes this workout off with mat work using ankle weights. First you do some bridges, starting with that intense version she introduced in her Rebounder Recovery/Yoga & Pilates Fusion Workout. You are squeezing a yoga block between your thighs as you do bridge pulses. It is hard work for me to keep squeezing that yoga block the entire interval–but that is what manages to engage every muscle in your thighs and glutes. After you finish the bridge variations, you do traditional mat work on the rebounder. 4 solid minutes each leg with zero breaks. At least Naomi did not take a break. She is a machine! I had to take several breaks to thaw my legs out. And she was wearing 3 pound ankle weights! I was only wearing 2 pound ankle weights and I am seriously considering dropping to my one pound ankle weights (nor maybe no ankle weights?) the next time I do this workout. Thankfully, Naomi gave us a nice deep stretch for your lower body at the end.

This workout is done circuit style. There are 6 circuits. The first 4 circuits each contain 2 strength and 1 rebounder squat jump exercise. Each exercise is done for 60 seconds followed by a 15-20 second recovery. The last 2 circuits are different and the interval times/recoveries are detailed in the break down below. There is a timer in the lower right hand corner of the screen counting down the workout time (not including the stretch). There is another timer in the upper right hand corner of the screen counting down your intervals and recoveries. During the recovery Naomi previews the next move. This workout is done voice over and set to motivating music.

The warm up starts on the floor then moves to the rebounder. When it moves to the rebounder, the exercises are not some of Naomi’s more intense rebounder exercises but they are still exercises that frequently appear in her regular workouts. So I have started the breakdown before the warm up is over. This workout is set in a park with sail boats on the water behind Naomi and a city scape behind that. As you workout with Naomi, lots of boats drift by, people are out biking and walking their dogs, there are even some geese or ducks. I notice all this because some of the exercises were burning out my lower body so badly I had to focus on something!

Rebounder Workout with Weights / Leg Day Workout is 43:49 minutes; 50 second intro, 5:30 minute warm up and 5 minute stretch. The warm up starts on the ground then moves to the rebounder. Equipment: rebounder, dumbbells, ankle weights, a fitness mat and a yoga block. Naomi is using 9kg/20 pound dumbbells and 3 pound ankle weights. The weights listed below are what I used.

Rebounder portion of warm up (starts @3:25) (each exercise is done for 40 seconds followed by 10 seconds of rest)

1. 2 double scissor runs + one double jack, arms open to sides in a T when legs are wide
2. Lateral skiers, straight arms reach forward then push down to sides in time with legs
3. Hopping hip twists with legs together, arms move in opposition to legs and also alternate high (overhead) to low (shoulder level)
4. Cross jack the legs, arms move in traditional jumping jack raises out to side

Circuit 1:

1. Stand with one foot on rebounder and the other on the floor behind you, lower into a lunge and pulse 3x, raise up onto rebounder (balancing on rebounder leg) and raise knee of leg that was on floor in front of you (16.5# DBs)
2. Repeat #1 on other side of body
3. 2 hopping hip twists + 2 squat jumps

Circuit 2:

1. Deadlifts (on floor) (35# DB)
2. Repeat #1
3. Quarter turn squat jumps (jump 2x in each direction, jump front, then to side, back to front then to other side)

Circuit 3:

1. Bulgarian lunge (full range lunge 1st 30 seconds then pulse at bottom of lunge last 30 seconds) (front leg is on floor, back leg is elevated on rebounder behind you, hold one DB in same side hand as front leg) (one 20# DB)
2. Repeat # on other side of body
3. Tuck jumps

Circuit 4:

1. Alternating stationary side lunges, pulse 3x at the bottom of each lunge (20# DBs)
2. Repeat #1
3. 3 small squat bounces + one squat jump

Circuit 5:

1. Bulgarian body weight lunges for 90 seconds (1st 30 seconds: 2 counts down, 2 counts up; 2nd 30 seconds: pulse at bottom of lunge; 3rd 30 seconds: hold isometrically at bottom of lunge)
2. Repeat #1 on other side of body
3. Hip thrust/bridges for 60 seconds (get mat and lay it on floor beside rebounder; put on ankle weights and place yoga block between thighs) (lay on mat and place feet on rebounder frame, squeeze yoga block between thighs, raise hips and pulse hips up 10x)
4. (set yoga block aside) Single leg hip thrust/bridge (repeat #3 but with one leg raised to sky)
5. Repeat #4 on other side of body

Circuit 6: (each exercise is done for 40 seconds, no recoveries; a new timer appears counting down the full 4 minutes of work done on one side of the body) (you are still wearing ankle weights)

1. Kneel on rebounder, one leg is extended straight behind you, raise and lower straight leg
2. Same position as #1, keep leg raised high and draw circles with straight leg
3. Repeat #1, circling in other direction
4. Same position as #1, keep straight leg lifted and pulse upward with foot flexed
5. Same position as #1, extend straight leg behind you in line with hips, bend and straighten knee, bringing heel to glutes
6. Same position as #5, keep knee bent and pulse sole of foot up to ceiling
7. 20 second rest
8. Repeat #1-6 on other leg
9. 20 second rest
10. High knee sprint for 60 seconds

For more info on Naomi Joy Fitness and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.