Naomi Joy Fitness: Mini Trampoline Workout / Cardio + Strength Dumbbell Circuit/ Total Body Workout

Yay! Naomi Joy posted a new cardio + strength workout using the rebounder! I love her cardio + strength rebounder workouts–they are my absolute favorites. They are always awesome and intense and this one is no different. Mini Trampoline Workout / Cardio + Strength Dumbbell Circuit / Total Body Workout is total body strength workout done using the rebounder. This workout contains 6 circuits; each circuit contains 3 exercises–two strength exercises and one cardio exercise. Each circuit is done twice before moving on to the next circuit. The cardio exercises are all done on the rebounder. The majority of the strength exercises are done on the floor, but a few use the rebounder, too. This workout was a ton of fun. Naomi hits every muscle group and the rebounder cardio intervals are intense but not so intense that you are struggling to regroup for your strength exercises. After you complete the 6 circuits the workout ends with some core work then a thorough and feel good stretch. Another winner from Naomi! I burned 381 calories and got a great strength workout.

All of the exercises are all done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. There is another timer in the upper left hand corner of the screen counting down the entire workout time minus the stretch. During the recoveries Naomi previews the next exercise. This workout is set to music with Naomi doing voice overs to point out proper form. During the core circuit at the end, Naomi shows modifications for the exercises.

Mini Trampoline Workout / Cardio + Strength Dumbbell Circuit / Total Body Workout is 50:31 minutes; 4:30 minute warm up and 5:30 minute stretch. Equipment: rebounder, dumbbells and a fitness mat. Naomi is using 20 pound/9kg and 10 pound/4.5 kg dumbbells. The weights listed below are what I used.

Circuit 1:

  1. Deadlift + row (hinge forward into deadlift, hold and do one back row, return to standing) (30# DBs)
  2. 3 pulse alternating lunge (alternating reverse lunges, at bottom of each lunge pulse 3 times) (20# DBs)
  3. Kriss cross pull (cross jack the legs, arms extend out to sides with palms facing ceiling, pull elbows into ribs when feet are crossed)
  4. Repeat #1-3

Circuit 2:

  1. Tricep press (overhead tricep extension/French press) (one 25# DB)
  2. Push up down dog twist (one push up + push hips back to down dog while reaching one hand to opposite ankle, alternate sides with a push up between each side)
  3. Scissor press (holding one DB in both hands, scissor run the legs, arms alternate pushing DB straight in front of you with pushing DB overhead) (one 10# DB)
  4. Repeat #1-3

Circuit 3:

  1. Lunge squat (hold one DB at same side shoulder, alternate one squat w/ one reverse lunge) (one 25# DB)
  2. Repeat #1 on other side of body
  3. Squat + switch (2 scissor runs + one squat jump)
  4. Repeat #1-3

Circuit 4:

  1. Booty balance row (get on all 4s on mat holding one DB in one hand, opposite leg is extended straight behind you and held isometrically while you do a single arm back row) (one 30# DB)
  2. Repeat #1 on other side of body
  3. Oblique twist (double hopping knee raise each leg, alternate legs, hands are behind head, bring opposite elbow to knee when it raises)
  4. Repeat #1-3

Circuit 5:

  1. Step + press (start with one foot on rebounder and one on floor, lower into a lunge then step back leg onto rebounder, stand and do one double arm overhead press, step foot back off the rebounder into lunge) (18# DBs)
  2. Repeat #1 on other side of body
  3. High kick circle (high knee kick runs with arm circles)
  4. Repeat #1-3

Circuit 6:

  1. L arm switch (one arm does a front raise while other arm does a side raise, at top of raise both arms rotate to side so position is swapped then lower arms) (8# DBs)
  2. W Pull in (arms are raised to shoulder level and extended to sides in a T w/ palms facing the ceiling, pull elbows into ribs then push arms/DBs back out to start) (8# DBs)
  3. High knee sprint
  4. Repeat #1-3

30 second rest


  1. Plank tap out + in (in elbow plank with elbows/forearms on rebounder and feet on ground, alternate tapping feet out to side)
  2. Chest tap plank (in straight arm plank w/ hands on rebounder and feet on ground, alternate tapping one hand to opposite shoulder)
  3. Kriss cross core for 60 seconds (lay back on rebounder with head/shoulders elevated, arms extended to sides and elevated, and legs are raised, scissor legs)

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: Mini Trampoline Workout / Cardio + Strength Dumbbell Circuit/ Total Body Workout

  1. Happy Wednesday to you!

    Today I did the partner workout to the one I did yesterday ( and finished with Heather’s thigh/booty for my legs (

    Based on how sore I was feeling from yesterday’s back/shoulder workout, I expected this one to be as difficult. I was not disappointed. Once again, this targeted more than just chest/tri. There was also quite a bit of abs. Caroline does a 1-armed tricep push-up which I did not attempt. I did a cobra push-up instead. So yeah, another really challenging body weight only routine.

    Liked by 1 person

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