50 Minute Mini Trampoline Workout is filmed at Mount Rushmore. You can see the presidents in the mountain behind them. It has a long intro in which Nikki talks about the logistics of filming a rebounder workout at Mount Rushmore.
This is the sixth workout in a series of 7 workouts to help you build stamina and endurance. It looks like the 7 week program was originally a members only (paid subscribers) series but Nikki released weeks 5, 6 and 7 to the public. I don’t see weeks 1-4. She instructs you to do each workout 3-5 times in a week before moving on to the next week’s workout. That is obviously not how I used this workout.
There are no complicated moves in this workout and the moves themselves vary in intensity. It is made up of one long circuit of 12 moves. This 12 move circuit is repeated 4 times. At least 2 of the moves serve as recovery moves (basic bounce and bodyweight squats). This is a great workout that you can use several ways. You can do it as presented–as a mixed interval workout. According to my Apple Watch I spent a total of 8 minutes in my peak heart rate sone (Zone 5) and 23 in Zone 4. The graph shows my heart rate peaking and dropping. I burned a total of 388 calories. So I got some good cardio. Or you can pump up some of the moves to make it even more intense. For example, #2, 3 & 4 are all done to a hop + leg move tempo; take out the hop and do just do the alternating move. That will increase the intensity. You can do squat jumps instead of squats and run faster during the jog while raising your knees higher. There are lots of things you can do to make most of the moves more intense. And since you repeat the circuit 4 times you can mix it up. The first time through the circuit do it as presented to warm yourself up then the middle 2 circuits pump up the moves then for the final circuit take it back down to how Nikki presents it to start cooling yourself down. And finally, there are two modifiers in the back. So if you need something easier than what is presented, follow them,
50 Minute Mini Trampoline Workout is 53:55 minutes; 3:30 intro; no warm up or stretch. There is a timer in the upper left-hand corner of the screen counting down the 50 minute workout time. Each exercise is done for one minute.
- Cross jacks
- Alternating knee raises, arms are open in a goal post, bring opposite elbow to knee when it raises (done to a hop + knee raise tempo)
- Alternating side leg lifts, punch same side arm down when lifting leg (done to a hop + leg raise tempo)
- Alternating insole tap (done to a hop + insole tap tempo)
- Pony (alternating cross tap hops in front of you)
- Alternating wide leg heel digs
- Squat (no jumping)
- Jog
- Alternating knee raises, raise arms to sides in a T then bring fingers together under thigh when knee raises
- Lateral hops, alternate raising and lowering arms
- Sprint
- Health bounce or rest
- Repeat #1-12 three more times
- Sprint for 2 minutes
For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
