Naomi Joy Fitness: Rebounding Fitness Workout // LOWER BODY BOUNCE AND TONE

Rebounding Fitness Workout // Lower Body Bounce and Tone is another awesome rebounder workout from Naomi Joy. And her dog niece Luna is back! She is stretched out and passed out during the most of the workout, but still so cute! As the title indicates, this is lower body workout but first Naomi warms you up with about 15 minutes of cardio. Then you move to body weight lower body strength work using a few props (pilates ball and the rebounder). Most of the lower body exercises are mat based but she also has you doing Bulgarian split squats. The lower body work burned! I was whimpering several times and had to take brief breaks to thaw my legs out. Naomi burned out a few times, too! In her other workouts during bridges Naomi sometimes has you squeeze a yoga block between your thighs and wow does that recruit so many more muscles! This time she has you squeeze a pilates ball if you have one (I do, but if you don’t, just use the yoga block or even a pillow). Just like the yoga block, it recruits so many more muscles that just doing the bridge by itself. But what I like about the pilates ball is it is soft rather than hard like that yoga block. This was a great workout that worked my lower body nicely. According to my FitBit I burned 241 calories.

**I recently returned to this workout and noticed that Naomi changed the workout title; it is now  Lower Body Bounce & “Sculpt” rather than “Tone.”**

For the cardio, each exercise is done for 30 seconds with no rest/recoveries. There is a timer in the lower left hand corner of the screen counting down the 30 second intervals. There is another timer in the upper left hand corner of the screen counting down total workout time. This workout is done voice over and set to great music. When there is approximately 10 seconds left of an exercise, a video appears in the upper right hand corner of the screen previewing the next exercise. For the lower body strength, the interval and recovery times vary and are indicated in the break down. Naomi previews the exercises during the recoveries.

Rebounding Fitness Workout // Lower Body Bounce and Tone is 39 minutes; 3:30 minute warm up, 12:30 minutes of cardio, 15 minutes of lower body strength and 7 minute stretch. Equipment: rebounder, pilates ball and fitness mat.

  1. Squat jacks
  2. 2 single leg front kicks, alternate legs
  3. Cross jack the feet, reach arms in front of you then pull elbows behind you
  4. Repeat #1-3
  5. Narrow squat + side kick, alternate legs when kicking, arms push overhead when kicking
  6. Alternating front kicks, clap hands together under thigh when kicking
  7. Lateral ski hops, arms are raised to the sides to shoulder level, bend elbows in opposition to each other
  8. Repeat #5-7
  9. Bounce while tapping one leg in and out (I also added a single arm side punch in time with the tapping)
  10. Repeat #9 on other leg
  11. Hopping hamstring curls, alternate legs, arms are raised to shoulder level, reach arms in front of you and pull arms back
  12. Repeat #9-11
  13. One hopping hip twist to side + one squat jump, alternate sides when doing hip twist
  14. Double knee raise, alternate legs, hands are behind head, bring opposite elbow to knee when it raises
  15. High knee sprint with fast alternating front punches
  16. Repeat #13-15

30 second rest

Lower Body:

  1. Balance lunge for 45 seconds (stationary lunges with back leg elevated on rebounder)
  2. Pulse at bottom of balance lunge for 45 seconds
  3. 20 second rest
  4. Repeat #1 & 2 on other side of body
  5. 30 second rest
  6. Elevated bridge for 45 seconds (lay on floor with feet on rebounder frame, knees bent and pilates ball between knees, raise and lower hips while squeezing ball between thighs)
  7. Keep hips raised in elevated bridge and pulse hips upward for 45 seconds (pilates ball is still squeeze between thighs)
  8. 10 second rest
  9. Single leg bridge for 45 seconds (set pilates ball aside, same position as #6, keep one foot on rebounder frame and raise other to ceiling, raise and lower hips)
  10. 10 second rest
  11. Single leg bridge pulse for 45 seconds (same position as #9, keep hips lifted at top of bridge and pulse hips upward)
  12. 10 second rest
  13. Repeat #9-11 on other side of body
  14. 30 second rest
  15. Kneeling side kick for 40 seconds (in modified side plank on rebounder (bottom hand on frame, bottom knee on mat, top leg extended straight), raise and lower straight top leg)
  16. 10 second rest
  17. Triangle for 40 seconds (same position as #15, bring top leg to front then raise leg and lower it to the back, then reverse directions, drawing a triangle)
  18. 10 second rest
  19. Pulse for 40 seconds (same position as #15, keep leg raised at top of lift and pulse leg upward)
  20. 20 second rest
  21. Repeat #15-19 on other leg

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


4 thoughts on “Naomi Joy Fitness: Rebounding Fitness Workout // LOWER BODY BOUNCE AND TONE

  1. Happy Thursday to you, my friend!

    Today I was going to do the Naomi rebounder workout you mentioned the other day that you love so much, but hubs was measuring for a hook he is going to install to hang it from and he needed the rebounder to make the measurements … so I subbed a 45 min cardio HiiT from nobadaddiction and followed it with a 15 min abs segment from the same place.

    I don’t think kickboxing is your thing, but if you know of any trainers you can recommend in that area can you let me know? Normally I lean on nobadaddiction for that but they haven’t put out a session in a while that is KB focused. 😢


    1. Kickboxing used to be my absolute favorite cardio until I discovered rebounding. I still love kickboxing–I just love reboundering more. Which is why I was so excited about Michelle Briehler’s Rebounder Cardio Kickboxing HIIT that I did on Monday. I have done a lot of kickboxing. In fact, I have page dedicated to kickboxing workouts I have done and reviewed: The majority of them are DVD workouts because I got my rebounder around the same time I started primarily streaming.


      1. Oh wow, you have lots of streaming options there! Thank you!! I’m so happy to hear that you like KB, too. ☺️

        I was intrigued that you had a Tae Bo workout listed so I read your review. I was laughing because I kept thinking about that geico commercial with Billy Blanks in it and then you were taking about him obsessing over his shorts because he kept futzing with them … 😁


      2. I just went to the kickboxing page myself and I realized it is missing quite a few of Kelly Coffey-Meyer’s kickboxing/boxing workouts so I just updated it to include them. If I missed those then who knows what else I missed! There are nearly 2000 reviews on this blog and I only started the categories page in 2019 (I created the blog in 2012). But still, most are probably on that page. I also noticed I’ve done more YouTube kickboxing workouts than I had remembered. Other than Heather’s cardio kickboxing workouts, I did quite a few from two other YT trainers: AngieFitnessTV and Yvette Bachman.


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