Naomi Joy Fitness: 15 Min Trampoline Cardio Workout (No Talking) Follow-Along Fitness

15 Min Trampoline Cardio Workout (No Talking) Follow-Along Fitness is an awesome little rebounder workout from Naomi Joy. There are lots of ways you can use it–as an add on to another workout or like I did today–for a short burst of cardio to break up your day. I did this today at the end of my work day. Since it doesn’t include a stretch I used Naomi’s 9 minute Rebounder Extended Stretch, which I adore. That gave me a 27 minute workout; I got some cardio and a wonderful deep stretch. It was a great, feel good way to wind down my day. I burned 187 calories. As the title indicates, there is no talking in this workout, which means no form instruction. It is set to great music and you follow along with Naomi. If you’re like me, you will recognize most of the moves from Naomi’s other rebounder workouts. There is lots of variety and fun moves. Of course, Naomi doesn’t forget squat jumps! In fact, you get them twice!

Each exercise is done for 40 seconds with no rest/recoveries. There is a timer in the lower right hand corner of the screen counting down the 40 second intervals. There is another timer in the upper left hand corner of the screen counting down total workout time. 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.

15 Min Trampoline Cardio Workout (No Talking) Follow-Along Fitness is 18 minutes; 30 second intro, 2 minute warm up and no stretch. I used Naomi’s Rebounder Extended Stretch.

  1. Alternating heel digs with alternating front punches
  2. Right hip twists (hopping hip twists toward the right, arms are raised to shoulder level and move in opposition to hips)
  3. Repeat #2 on other side of body
  4. Jack the legs with goalpost chest fly arms
  5. Scissor runs
  6. Double knee lift, alternate legs, legs are wide, lift arms to sides and pull them down to frame the legs when knee raises
  7. Lateral ski hops, legs/feet are close together, arms are extended straight in front of you at chest level with palms together and held there isometrically throughout interval
  8. Squat jumps, hands are together in prayer when in squat and arms open overhead when jumping
  9. Basic bounce with speed bag arms, arms are low to one side then raise high in the middle then lower to the other side
  10. Alternating wide knee raises (bounce + one knee raise), arms are raised overhead, pull elbow down to same side thigh when knee raises
  11. Hop forward and back, swing arms forward and back
  12. High knee run, legs alternate wide to narrow
  13. Hop forward, to side, back, to other side then reverse this
  14. Fast feet, straight arms circle to side, overhead, to other side then back to start, then arms reverse direction
  15. Alternating knee raises, hands are behind head, bring elbow to opposite knee when it raises
  16. Hopping hip twists, move arms in opposition to hips
  17. Repeat #8
  18. Alternating front kicks with alternating front punches
  19. Single knee raise, opposite hand is behind head, bring elbow to knee when it raises, other arm is extended straight to side
  20. Repeat #19 on other side of body
  21. High knee sprint
  22. Lateral ski hops, arms raise in front of you and pull down to sides in time with legs

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

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