Naomi Joy Fitness: Fitness Rebounder Workout Cardio Bounce + CORE

Fitness Rebounder Workout Cardio Bounce + Core is an intense rebounder workout from Naomi Joy. This is a cardio workout that Naomi leads you through real time–so no designated rests/recoveries. She does give you 2 very brief rests and I had to squeeze in my own quick breaks to get a drink of water and wipe the sweat out of my eyes! This workout does have some core at the end but it is mostly cardio. Near the end of the cardio portion Naomi works in lots of squat jump varieties that really burned my legs out. What an intense workout! The core at the end is only 5 minutes but I definitely felt it. Especially considering how fatigued I already was from the cardio portion. Excellent cardio workout! I burned 383 minutes and spent a total of 15 minutes in my peak heart rate zone. Since this workout is just under 43 minutes, I started with Naomi’s 10 Minute Rebounding Workout (which is actually 12 minutes), for a 55 minute cardio workout. Naomi has several short workouts like that one, which are perfect add ons because they have no stretch so they blend seamlessly into your next workout–which hopefully ends with a needed stretch. This one, of course, has a nice stretch at the end.

Fitness Rebounder Workout Cardio Bounce + Core is 42:43 minutes; 3 minutes, 5 minutes core and 4 minute stretch. There is a timer in the lower right hand corner of the screen counting down the entire workout time minus the stretch.

  1. Single knee raise 4x (hand is behind head, bring elbow to knee when it raises); repeat on other leg
  2. Double hop hip twist
  3. Repeat #1 & 2
  4. Single hopping hip twists
  5. Repeat #2
  6. Repeat #4
  7. Repeat #1 but for 2 reps each leg, alternate legs; continue but do singles (once each leg, alternate legs)
  8. High knee run with legs wide; add arms: reach arm overhead and pull elbow down to thigh when knee raises (monkey)
  9. One knee raise to side + one side kick (same leg) (same side arm reaches overhead and elbow pulls down to thigh when knee raises)
  10. Repeat #9 on other side of body
  11. Monkey
  12. Alternate monkey (legs wide) with high knee run (legs forward)
  13. Repeat #2
  14. One knee raise + one front kick (same leg)
  15. Repeat #14 on other leg
  16. Jumping jacks
  17. Basic bounce, reach arms in front of you then pull elbows behind you (keep arms raised to shoulder level); add jumping forward and back
  18. Repeat #14-16
  19. Alternating front kicks; reach arms overhead then pull them down to sides (lat pull down style)
  20. Repeat #18 & 19
  21. 2 single leg side kicks, alternate legs, punch arms overhead each time you kick
  22. Alternating front kicks, palms are together, reach arms overhead then chop them down to hip as leg kicks
  23. Repeat #21 & 22
  24. Basic bounce, reach arms overhead and pulled them down
  25. Lateral skiers, reach arms overhead and pull them down
  26. Alternating side kicks, punch arms overhead each time you kick
  27. High knee run; add tapping fingers together under thighs when leg raises
  28. Repeat #25
  29. Cross jack the legs; add crossing arms in front of you then pulling elbows back behind you
  30. Repeat #24
  31. Squat jump + cross jack
  32. Repeat #14; add single arm front punches with opposite hand
  33. Repeat #32 on other side of body
  34. Repeat #29
  35. Repeat #31
  36. Shift hop side to side (recovery move)
  37. 2 hopping knee raises (same leg), alternate legs, hands are stacked, arms reach overhead then pull down to thigh when it raises
  38. Alternating front kicks, reach arms overhead then pull them down to sides
  39. Repeat #37 & 38
  40. Basic bounce with legs together and jump rope arms
  41. Hopping hip twists to single-single-double pattern, arms move in opposition to hips
  42. Repeat #37 & 38
  43. Repeat #41
  44. Jumping jacks
  45. Raise one knee and hop 2x on other leg, alternate legs; add directional changes
  46. High knee run
  47. Alternating front kick runs; add arms: extend arms in front of you with palms together and thumbs up, open arms to sides in a T + push arms overhead
  48. Repeat #45 & 47
  49. Repeat #37; changes to singles
  50. Insole taps 2x same leg, alternate legs, arms are extended out straight to sides in a T unless tapping insole
  51. 2 pulse squat jacks (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)
  52. Squat jumps
  53. Repeat #50-52
  54. Repeat #50; changes to single insole taps; increase speed (no hop between sides)
  55. High knee run with alternating front punches; arms change to 4 alternating punches to the front and 4 alternating punches overhead
  56. Repeat #51; changes to single squat jumps
  57. Repeat #40
  58. Hopping hip twists with legs together
  59. Double hop lateral ski hops; add alternating front punches; changes to single lateral ski hops with alternating front punches
  60. Single leg front kicks, arms reach out to sides and fingers tap together under thigh when it raises
  61. Repeat #60 on other leg
  62. Continue repeating #60 & 61, reducing the reps each time until you are doing one each leg (alternating front kicks with same hand/arm movement)
  63. Repeat #58
  64. High knee run; changes to alternating wide high knee run with kegs wide with high knee run with legs together; add alternating front punches
  65. 4 squat jumps
  66. Wide leg high knee runs with alternating front punches
  67. Repeat #65 & 66
  68. Alternating side kicks, punch arms overhead when kicking
  69. Alternating knee raises, hands are behind head, bring elbow toward knee when it raises; changes to high knee runs w/ same arms
  70. 8 squat jumps
  71. Repeat #8 (monkey)
  72. Repeat #12
  73. Sprint
  74. Shift hop side to side (cool down move)

Core: (5 minutes)

  1. In elbow plank with forearms on rebounder and feet on floor, alternate tapping feet out to side
  2. Still in elbow plank, lift one leg behind you with toe pointed, alternate legs
  3. Repeat #1
  4. Still in elbow plank, legs wide, alternate straight arm plank with elbow plank
  5. Elbow plank hold
  6. Lay on back on rebounder, hold rebounder frame overhead, extend straight legs to ceiling, raise and lower straight legs
  7. Bicycle maneuver
  8. Still laying on back on rebounder, head/shoulders raised, extend arms overhead while also extending legs straight at 45 degrees, pull knees into chest while also pulling elbows down to sides
  9. Repeat #7 & 8
  10. Still laying on back on rebounder, head/shoulders raised, extend arms overhead while also extending legs straight at 45 degrees and hold this position isometrically while flutter kicking the 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: Fitness Rebounder Workout Cardio Bounce + CORE

  1. Holy cow, I was exhausted looking at the exercise list! I can’t believe you did all that with minimal breaks … woo hoo!

    Today was cardio for me too. I was going to rebound as well but I really wanted to see what Heather was doing for cardio with her new series so I decided to go with her Day 44 power cardio. Good workout! I got through the first circuit ok but she ramps it up in the second one. It’s a 40/10 format so once she starts stringing together some of the tougher exercises I had to take a bit more of a breather occasionally. So thumbs up for a decent challenge!

    I followed it up with a 15 min ab routine from nobadaddiction which was also good.

    Some guy interrupted me during Heather’s workout wanting to know if he could take wood from our neighbor’s yard. I’m like you’ll have to ask them … sheesh. 🙄🤨 One time I was doing Cathe’s KPC and Jehovas witnesses came to our house. An old guy in a wheelchair, his wife and another older lady. There I was in my spandex top and bottom, all sweaty and I opened the door and one of the ladies said “oh my!” The guy in the wheelchair just smiled and I thought “I know what you’re thinking … and stop it!” 😂 Every time I did that workout after that, I always thought of those people …

    Liked by 1 person

    1. Luckily that has never been a problem for me. I workout in the wee hours of the morning when no one comes to your door. And when I do doubles, my husband is usually here, too, and gets the door.


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