Naomi Joy Fitness: Trampoline Fitness Workout (Strength and Cardio Intervals) No Repeats- Follow Along Fitness

Trampoline Fitness Workout (Strength and Cardio Intervals) No Repeats is total body strength workout from Naomi Joy. It is has 2 parts. The first part is cardio + strength using dumbbells. This part is approximately 27 minutes (not counting the warm up). The final part is core and lower body work and it is all body weight. This part is approximately 12 minutes. And as the title indicates, no exercise is repeated (unless it is done one one side of the body, then it is repeated on the other side of the body). I loved this workout! It was tons of fun and Naomi managed to hit every muscle in the body while also giving you a great cardio rebounder workout. According to my FitBit I burned 336 calories. And, of course, Naomi gives you an excellent, feel good stretch at the end. Naomi recently announced to her followers that she will not be posting as many workouts to YouTube. I am so sad! But I am also so grateful for the library of awesome workouts she has already created for us. I return to all of her rebounder workouts frequently–especially her rebounder workouts.

All of the exercises in this workout are done interval style. For the first part of the workout (Total Body Cardio + Strength, below) each exercise is done for 45 seconds of work followed by 15 seconds of recovery. For the second part of the workout (Core & Lower Body, at the bottom), the interval times vary; either 45 second of work followed by 15 seconds of rest or 50 seconds of work followed by 10 seconds of rest. And occasionally there is a longer rest (20 seconds) when you need extra time to get into position. All of this is noted in the breakdown below. 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 left hand corner of the screen counting down the entire workout time minus the stretch. During the recoveries Naomi previews the next exercise. There is no talking in this workout. Just music as you follow along with Naomi. She shows modifications for some of the exercises. She does do voice overs during the stretch at the end.

Trampoline Fitness Workout (Strength and Cardio Intervals) No Repeats is 51:30 minutes; 40 second intro, 5:15 minute warm up and 6 minute stretch. Equipment: rebounder and dumbbells. Naomi is using 8-15 pound dumbbells. The weights listed below are what I used. All of the exercises are done on the rebounder unless otherwise noted in the breakdown.

Total Body Cardio + Strength: (all exercises, including strength exercises, are done the rebounder unless noted in the breakdown)

  1. Double bounce pull down (double hop knee raises, reach arms overhead then pull elbows down to sides lat pull down style)
  2. Low jack squat (double jack the legs in partial squat)
  3. Tricep press (overhead tricep extension/French press) (one 25# DB)
  4. Bicep curl and press (hammer curl into an overhead press) (18# DBs)
  5. Bent over tricep kickbacks (13# DBs)
  6. Push ups (hands on rebounder frame and feet on floor)
  7. Core twist & kick (alternating front kicks, hands are together in prayer, hands chop down to hip when kicking)
  8. Jack press (jack the legs while punching arms overhead)
  9. Skier tricep squeeze (lateral hops with legs/feet together, raise straight arms overhead then push straight arms behind you)
  10. Goblet squat pulse (floor) (wide squat, pulsing 3x at bottom of squat, Naomi holds a DB in each hand in front of chest) (one 40# DB)
  11. Deadlift (floor) (35# DBs)
  12. Overhead shoulder press (floor) (18# DBs)
  13. Double arm bent over row (floor) (30# DBs)
  14. Kick pull down (alternating front kicks, reach arms overhead and pull arms down)
  15. Kriss cross jack pull (cross jack the legs, reach arms in front of you then pull elbows back behind you, arms remain raised to shoulder level throughout)
  16. Quick feet bicep arm circles (fast feet, arms do large circles, alternate circling arms forward then circling arms back)
  17. High lunge 2 dumbbells (floor) (stationary/static lunge holding a DB in each hand) (18# DBs)
  18. Single leg deadlift with single arm row (hinge forward into single leg deadlift raising non-working leg straight behind you, while in deadlift do one single arm row–Naomi has her rebounder on it’s side, she is holding onto rebounder with non-working arm) (one 30# DB)
  19. Low lunge tap in (still standing beside rebounder, one hand holding rebounder for balance, other arm is extended straight to ceiling and held there isometrically throughout interval, lower into partial squat, tap one leg forward and back)
  20. Repeat #17-19 on other side of body
  21. Side body squeeze (hopping side knee raise, alternate legs, arms are extended overhead, pull one elbow down to thigh when leg raises)
  22. Side body squeeze (single leg side knee raise + single leg side kick, reach arm overhead and pull elbow down to thigh when raising knee and kicking, other arm is extended straight to side entire interval)
  23. Repeat #22 on other side of body
  24. Narrow twist (hopping hip twists with legs/feet close together, arms are extended to sides and move in opposition to hips)
  25. High knee sprint

20 second rest

Core & Lower Body: (1-4 is done for 45 seconds of work followed by 15 seconds of rest; after that interval times vary and their times are noted in breakdown)

  1. Side plank twist (in straight arm side plank with bottom hand on rebounder and feet on floor, reach top arm to ceiling then reach it under body)
  2. Repeat #1 on other side of body
  3. Low plank out & in (in elbow plank with forearms on rebounder and feet on floor, alternate tapping feet out to sides)
  4. Bear plank (in bear pose with hands on rebounder frame and feet on floor, step feet out to plank then step feet back in to bear pose)
  5. 20 second rest
  6. Bridge 2 pulse for 50 seconds (lay on back with knees bent and feet on rebounder frame, raise hips and pulse them upward 2x)
  7. 10 second rest
  8. Single leg bridge 2 pulse for 50 seconds (same position as #5, raise one leg to ceiling, raise hips and pulse them upward 2x)
  9. 10 second rest
  10. Repeat #8 on other side of body
  11. 15 second rest
  12. Side booty circle for 45 seconds (in modified side plank, with elbow on rebounder and same side knee on floor, extend top leg straight, circle top leg)
  13. 15 second rest
  14. Repeat #12 on other side of body
  15. 15 second rest
  16. Out & in tailbone curl for 50 seconds (lay on back on rebounder, hands hold rebounder frame overhead, with legs extended straight, raise them to ceiling and do a reverse crunch, lifting hips and pushing feet to ceiling, lower straight legs until they are in line with hips then open and close straight legs)
  17. 10 second rest
  18. Slow bicycles for 50 seconds (lay on back on rebounder with hands behind head and head/shoulders elevated, bicycle legs)
  19. 10 second rest
  20. Full pike for 50 seconds (lay on back on rebounder, extend straight arms overhead and legs are extended straight, raise legs to ceiling while also crunching upper body, bring straight arms to sides and pulse arms 2x then return arms/legs to start)

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


2 thoughts on “Naomi Joy Fitness: Trampoline Fitness Workout (Strength and Cardio Intervals) No Repeats- Follow Along Fitness

  1. Happy Thursday!

    I tried clicking on the comment link and it said that no page was found but it resisted this workout immediately below that and that worked … ??

    Did Naomi say why she wouldn’t be posting as much to YouTube? Would it be to post more to a paying site (like subscription)?

    I did Caroline’s Day 49 superset full body. This was kind of a scheduling mistake on my part since I did LB yesterday but I didn’t realize it until I was already into the workout so I just kept going. Lots of combo moves in this one but definitely LB- and shoulder-heavy. The finisher was 100 pullovers so tris got it at the end.

    I followed it up with an excellent 15 min FB HiiT routine from Heather ( which was a perfect complement to Caroline’s workout.


    1. Something weird happened with this post this morning. I posted it but it didn’t appear on the blog even though my dashboard said it was posted and I received an email that it posted. I had to mess around with it to get it to actually appear. This blog usually runs fine, but every so often something weird happens when I try to post.

      Yes, Naomi did share why she was slowing down. She gave it 2 years and her channel never did take off. I know creating quality workouts like Naomi, Heather and Caroline do takes time and $. Caroline and Heather have so many followers that they make lots of $$ off their workouts. But Naomi doesn’t. And with COVID, they keep shutting down fitness centers where she teaches live classes. So she is going back to school. She said she will still post rebounder workouts but not nearly as frequently. )o: But she also assured us that all of the workouts currently on YouTube are going nowhere, so thankfully I can revisit them as often as I want. She posted all of this on Patreon where I follow her.


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