Naomi Joy Fitness: Rebounder Workout With Weights (Strength + Cardio Circuit) Mini Trampoline Workout

What a wonderful day! After a full week of back pain limiting me, I returned this morning to a normal workout (for me). In fact, this is the workout I had scheduled for last Saturday that my back put an abrupt stop to. But after being able to rebound for an hour yesterday and do some dumbbell strength work the day before that, I decided it was time to see if I could return to my normal workouts. Rebounder Workout with Weights (Strength + Cardio Circuit) Mini Trampoline Workout is cardio + strength workout from Naomi Joy that uses the rebounder for many of the exercises–but not all. All of the cardio is done on the rebounder, all of the core work is done on the rebounder and even some of the strength work uses the rebounder. But some of the strength work is done on floor using only dumbbells. To protect my back, I did lift lighter dumbbells than I normally would so I did not find this workout as intense as I normally find Naomi’s cardio + strength workouts, but that is entirely on me. And that’s okay! I am still listing the weights I used below because I return to all of Naomi’s workouts. When I do this workout again, I need to know what I used so I can increase the weight of my dumbbells (I will also update my weights at that time–again, for my own future reference). I also did the bent over rear delt flys sitting on the rebounder frame. I am still too nervous to do any exercises that require bending over from a standing position! But I still got a great workout and it felt so good to be working out at (close) to my regular level. I got a great metabolic full body strength workout this morning. And Naomi ended it with a thorough, feel good stretch. Another winner!

All of the exercises are done interval style. For Circuits 1-5, each exercise is done for 45 seconds of work followed by 15 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. There is another timer in the upper right hand corner of the screen counting down the entire workout time minus the stretch. During the recoveries Naomi previews the next exercise. During Circuit 6, each exercise is done for 20 seconds with no rest/recoveries. When there is approximately 5 seconds left of an exercise a video appears in the upper hand side of the screen previewing the next exercise. For Circuit 7, the core circuit, each exercise is done for 45 seconds of work followed by 5 seconds of recovery. Naomi previews the next exercise during the recovery. This workout is set to music with Naomi doing voice overs to point out proper form. Naomi also shows modifications for some of the exercises.

***3/24/23 Update: I just returned to this workout and updated the weights below. So the weights below are what I used today–not when I did this workout a year ago. I did all of the exercises without any of the modifications I had to do a year ago due to my back. This workout was tougher than I remembered, especially Circuit 4. That was a burner! By Circuit 6 my legs were feeling very heavy. Tougher than I remembered it and still an excellent workout!***

Rebounder Workout with Weights (Strength + Cardio Circuit) Mini Trampoline Workout is 50:41 minutes; the warm up is just under 5 minutes and 6 minute stretch. Equipment: rebounder and dumbbells. Naomi is using 10 and 20 pound dumbbells. The weights listed below are what I used. If the break down doesn’t specify, I noted by “(floor)” or “(rebounder)” to indicate whether the exercise is done entirely on the floor or entirely on the rebounder.

Circuit 1:

  1. Lateral lunge upward press (floor) (alternating stationary side lunges, between each lunge do an overhead press) (18# DBs)
  2. Curtsy lunge lateral raise (floor) (alternating curtsy lunge, between each curtsy lunge do a straight arm lateral raise) (8# DBs)
  3. Heel taps (rebounder) (alternating insole tap)
  4. Repeat #1-3

Circuit 2:

  1. 3 pulse sumo squat (floor) (lower to bottom of sumo squat and pulse 3x) (one 50# DB)
  2. Deadlift to lunge (floor) (alternate one deadlift with one reverse lunge, alternate legs when lunging) (20# DBs)
  3. Slow tuck jump (rebounder)
  4. Repeat #1-4

Circuit 3:

  1. Rear fly alternating (floor) (bent over rear delt flys, alternate arms) (8# DBs)
  2. Lateral raise combo (floor) (raise straight arms to side, when they are shoulder level bring DBs/arms straight in front of you (still at shoulder level), return arms/DBs to sides then lower arms) (8# DBs)
  3. Dancing skier (rebounder) (lateral hops, arms are slightly bent, alternate raising arms)
  4. Repeat #1-4

Circuit 4:

  1. 3 pulse balancing lunge (split squat with back leg elevated on rebounder, front foot is on floor, lower to bottom of lunge/squat and pulse 3x) (one 20# DB)
  2. Repeat #1 on other side of body
  3. 2 pulse squat jacks (rebounder) (slow squat jack, in each position (legs wide/legs together) stay low in squat and do a second little hop–2 hops in each position, remaining in squat the entire time)
  4. Repeat #1-3

Circuit 5:

  1. Tricep dip w/ booty squeeze (hands are on rebounder frame behind you, legs are extended straight with feet on floor, lower body into a tricep dip, keeping back close to rebounder frame, and when you raise your body, lift hips high so body is in reverse plank)
  2. Push up oblique squeeze (push ups with hands on rebounder frame and feet on floor, between each push up bring one knee to same side elbow, alternate legs when doing oblique squeeze)
  3. Upper body twist + kick (rebounder) (alternating front kicks, palms are together, raise arms overhead and chop hands down to hip when kicking)
  4. Repeat #1-3

Circuit 6 (cardio on the rebounder): each exercise is done for 20 seconds w/ no rests/recoveries

  1. Heel taps from Circuit 1
  2. Slow tuck jump from Circuit 2
  3. Dancing Skier from Circuit 3
  4. 2 pulse squat jacks from Circuit 4
  5. Upper body twist + kick from circuit 5

30 second rest

Circuit 7 (core): each exercise is done for 45 seconds followed by 5 seconds of rest

  1. Lower abs tailbone curl (lay on back on rebounder with hands holding rebounder frame behind head, do reverse crunches, lifting hips and pushing straight legs overhead then lower straight legs)
  2. Leg circle alternating (still on back on rebounder, legs still extended straight, draw a large circle with straight legs, alternating directions)
  3. Slow bicycle twist (still on back, do a traditional bicycle crunch on the rebounder)
  4. Repeat #1-3

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


5 thoughts on “Naomi Joy Fitness: Rebounder Workout With Weights (Strength + Cardio Circuit) Mini Trampoline Workout

  1. Yay for being (mostly) back to normal!! 😁🧘‍♀️

    Today I did a 45 min Cardio/ab routine from nobadaddiction. I love their cardio workouts because they are challenging but doable without having to take extra breaks. And they throw in moves that are new to me which is saying something because I exercise so much. She did a cat/cow bear which makes bear planks much harder!

    I followed it up with a quick 10 min UB strength routine from Caroline. She does such a great job packing a lot in a short period of time.

    We are hosting a golden retriever named Beau for the evening. Ajax, our Ridgeback, is kind of nonplussed by beau. The real test will be when Ajax wants to go to bed. There isn’t room for 2 dogs on his bed so I will probably have to lay out a blanket. 🐕☺️


      1. It just means we are watching the dog for a little while. Clearly this doggie is allowed on furniture so I just hope our dog doesn’t see it and get ideas …

        Ajax, our dog, is just laying in the sun like he normally does. He’s not a very good play buddy sometimes. 🤨

        I’m so glad you are feeling better!


  2. This was a great workout. I’m grateful for your reviews because it has helped me find some great instructors besides Cathe, KCM and Jessica Smith. Glad to hear your back is better. I had a spasm in mine on February 3rd lasted about 3/4 days. Not sure what caused it so now I’m fearful of it happening again. It seized up going to sit on a chair. It’s painful and scary.


    1. Isn’t weird? I have no clue what thew my back out. I literally bent over to pick something up and ended up on my knees! I would say it was age, but my back problems were severe when I was in my 20s. Working out every day is what cured me–for about a decade. Now it has returned. It goes out for no reason about once a year. So frustrating and unpredictable.

      I am so glad this blog helps other people. There are some great trainers out there!


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s