Naomi Joy Fitness: Trampoline Rebounder Workout/ Cardio / Combos

Trampoline Rebounder Workout / Cardio / Combos is a fun rebounder workout from Naomi Joy. As the title indicates, this is a cardio workout where Naomi builds combos. Nothing super complicated though I did keep stumbling on one of the moves in one of the combos (#22) but that was the only one. And you run through the combos so many times that I did eventually catch on. This is not her most intense cardio workout. In 40 minutes I burned 282 calories. But it was a solid cardio workout that works brain–plus, it has a big fun factor. Luna is back for this workout! Luna is Naomi’s sister’s dog that she babysits sometimes. She is so precious! She lays on Naomi’s rebounder during the stretch.

Trampoline Rebounder Workout / Cardio / Combos is 39:49 minutes; 2:30 minute warm up and 6:30 minute stretch. There is a timer in the upper left hand corner of the screen, counting down total workout time, not counting the stretch. The workout is set to motivating music and Naomi cues throughout.

  1. Jumping jacks
  2. Hopping hip twists, arms move in opposition to hips
  3. Lateral ski hops, arms reach forward and pull back
  4. Double knee raises, alternate legs, arms reach overhead and pull down to frame leg when knee raises
  5. High knee run
  6. Alternating front kicks
  7. High knee runs to single, single, double pattern
  8. Jumping jacks with goal post arms to single, single, double pattern
  9. Hopping hip twists to single, single, double pattern
  10. Lateral ski hops to single, single double pattern
  11. Repeat #7-10 several more times
  12. Lateral skiers
  13. Repeat #5 & 6
  14. Continue alternating front kicks with directional changes
  15. Basic bounce, reaching arms overhead and pulling them down
  16. Repeat #11 & 12
  17. Repeat #14
  18. High knee run, legs alternate wide to narrow (tire runs)
  19. One squat + one front kick, alternate legs when kicking
  20. Repeat #5
  21. Repeat #18 & 19
  22. Jack the legs once + one front kick, alternate legs when kicking, arms punch overhead when kicking and arms punch in front of you when jacking; changes so that you quarter turn when kicking then quarter turn back to the front when jacking
  23. Repeat #9
  24. 2 wide squat jumps, reach one arm overhead when jumping, alternate arms
  25. Repeat #22-24 several more times
  26. Hop with legs/feet together and jump rope arms
  27. High knee run, hands are stacked, twist arms side to side, tapping hands to top of thigh when knee raises
  28. Repeat #25
  29. Repeat #5
  30. Alternating front kicks, arms are raised to shoulder level, reach them in front of you then open arms out to sides, alternate 2 reps with palms facing ceiling and 2 reps with palms facing floor
  31. Single knee raise with cross punch with opposite arm, 4 reps on same side, alternate sides; changes to 2 reps each side
  32. High knee run with alternating front punches; changes to alternating overhead punches
  33. Single side knee raises, same side hand reaches overhead and pulls down, bringing elbow to thigh when knee raises, 8 reps on same side, alternate sides; changes to 4 reps each side
  34. Repeat #5
  35. Double knee raise, hands are in prayer and chop down to hip when knee raises, alternate sides
  36. Alternating side kicks while punching both arms overhead
  37. Repeat #35 & 36 several more times
  38. Squat jump and when you jump out of squat, hip twist to one side, repeat twisting to same side then repeat twisting to other side
  39. Repeat #35 & 36 + 38 several more times
  40. Wide leg basic bounce with jump rope arms
  41. Repeat #39
  42. Scissor run
  43. Repeat #5
  44. Repeat #18
  45. Monkey (wide leg high knee run–legs are wide, knees are turned out to sides, arms are open to sides in goal post, bringing elbow to knee when it is raises); changes to alternating arms and legs from wide to narrow
  46. Repeat #39
  47. Basic bounce with legs close together, reaching arms overhead and pull them down; changes to hopping forward and back
  48. Repeat #12
  49. Alternating knee raises, reach arms overhead and pull them down when knee raises
  50. High knee sprint
  51. Repeat #47
  52. Repeat #18
  53. Repeat #50
  54. Hip shift hop side to side (cool down move)

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


2 thoughts on “Naomi Joy Fitness: Trampoline Rebounder Workout/ Cardio / Combos

  1. Happy Black Friday!

    I’m excited to announce that I’m going to do my first Naomi workout tomorrow! It’s going to be the toned upper body you did last week. Yay!! 😁😁😁 I’ll let you know what I think about it.

    Today I did Caroline Epic day 26 full body complexes. This was definitely an endurance workout more than strength. Caroline used 10kg weights; I used mostly 20lb. I could have gone up to 30lb on the last complex, I think, because it was ham bridges and pullovers. Each complex was 10 min long (yep, 10 min!) which is what made it endurance.

    I finished with a 6 min ab segment from a new to me trainer, gainsbybrains.

    Liked by 2 people

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