Naomi Joy Fitness: Rebounding Workout With Weights / Indoor Trampoline Workout/ Cardio

Rebounding Workout with Weights / Indoor Trampoline Workout / Cardio is another great rebounder workout from Naomi Joy. This is a cardio workout using light hand weights to increase the intensity. Plus, you get some upper body toning! Because you are bouncing you cannot use heavy dumbbells. Naomi used 3 pounds. I used 3 pounds for most of the exercises but there are 2 isometric exercises that I dropped to 2 pounds for (#2 & #10). I came to this workout already warmed up. I had just finished SanFran Fitness‘s Kickstart Day 6, so my heart rate was already elevated. I burned 349 calories during this workout and spent a total of 14 minutes in my peak heart rate zone. So it was intense for me! I got an excellent cardio workout this morning!

The exercises are done interval style; each exercise is done for 30 seconds followed by 10 seconds of rest/recovery. During the recovery Naomi previews the next exercise. There is a timer in the upper right hand corner of the screen, counting down the intervals and recoveries. There is another timer in the upper left hand corner of the screen counting down total workout time minus the stretch.

Rebounding Workout with Weights / Indoor Trampoline Workout / Cardio is 38:51 minutes; 50 second intro, 3 minute warm up and 4:15 minute cool down & stretch. Equipment: rebounder and light dumbbells. Naomi is using 3 pound hand weights.

1. One knee raise + one front kick (same leg), alternate legs, arms do double arm overhead press–raise DBs halfway w/ knee raise and all the way w/ front kick
2. Basic bounce w/ legs pressed close together, arms are extended to sides in a T drawing circles w/ DBs
3. Wide leg squat jumps, push arms/DBs overhead in a V when jumping
4. Alternating heel digs w/ double arm hammer curls
5. High knee run w/ double arm hammer curls
6. Repeat #1-5 (except the second time through #5 changes to alternating hammer curls)
7. Twist hop w/ left hip leading, do a single arm front punch w/ left arm, right arm holds DB isometrically in a partial bicep curl
8. Repeat #7 on other side of body
9. One squat + one front kick, alternate legs when kicking, do bicep curls while in squat and push arms behind you when kicking
10. Hopping hip twists with legs pressed together, arms are extended out to sides in a T w/ palms down and held isometrically the entire interval
11. Cross jack the legs, arms are extended out to sides, pull elbows behind ribs when feet are crossed (palms are facing down)
12. Repeat #7-11
13. Squat jumps w/ a quarter turn (squat facing forward, when you jump out of squat quarter turn to one side, alternate sides with a squat between each side–do bicep curls while in squat and push arms behind you when turning)
14. Basic bounce, both arms are raised to shoulder level, one arm is extended straight in front of you and the other arm is extended straight to side, in this position, pull DBs into shoulders then push DBs back to start, rotate arms so position is swapped and repeat–arms are elevated at shoulder level throughout interval
15. Double side kicks, alternate legs, reach arms in front of you then pull elbows back behind you in time with legs, palms are facing floor
16. Jack the legs with double arm front punches in time with legs
17. High knee run, with palms facing ceiling, push arms in front of you then push arms overhead, alternate these two arm moves
18. Repeat #13-17
19. Repeat #2
20. Repeat #1
21. Repeat #3 & 4
22. High knee run with alternating hammer curls
23. Repeat #7-11
24. Repeat #13-17

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