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Description

Trampolines are not just for kids! Trampolining is after all an Olympic sport. Make use of your backyard trampoline for a challenging cardio workout. Lots of easy transition sets for breaks & suggestions for easier variations - only lift the legs as high as you can with comfort for each jump type. If at anytime you get tired (especially if you aren’t used to jumping on a trampoline), simply stop jumping and catch your breath. Have a drink nearby for rest breaks. Even though its softer than the ground, repetitive jumping on a trampoline can be hard on your back as you get older, compressing the spine - which is why I recommend stretch jumps throughout to keep the spine extended. When you do this, think about extending the vertebra apart and stretching the abdominals. Do gentle dynamic stretches with a light cardio warm up before getting on the trampoline. This workout is heavy on flexibility, so no post stretching is necessary. Only do additional stretching if you are used to doing a lot of flexibility work.


Exercises

Set 1: 1 round
Vertical Jumps on a trampoline
45 seconds
Vertical Jumps with Turns on a trampoline
45 seconds
Tuck Jumps On A Trampoline
45 seconds
Scissor Jumps On A Trampoline
45 seconds
Front Cossack (Wolf) Jump On A Trampoline
30 seconds
Side Cossack (Wolf) Jump On A Trampoline
30 seconds
Arched Jumps On A Trampoline
45 seconds
Jumping Jacks On A Trampoline
45 seconds
Pike Jumps On A Trampoline
45 seconds
Rest
Rest
20 seconds
Straddle Pike Jumps On A Trampoline
30 seconds
Split Pike Jumps / Front High Kick Jumps On A Trampoline
30 seconds
Low Bounce On A Trampoline
45 seconds
Star Jumps On A Trampoline
45 seconds
Straddle Tuck Jump On A Trampoline
30 seconds
Split Jumps With Bent Knees On A Trampoline
30 seconds
Side To Side Jumps Or Leaps On A Trampoline
45 seconds
Front Stag Jump On A Trampoline
30 seconds
Side Stag Jump On A Trampoline
30 seconds
Rest
Rest
20 seconds
Front Stag Switch Jumps On A Trampoline
30 seconds
Side Stag Switch Jumps On A Trampoline
30 seconds
Forward And Back Jumps On A Trampoline
45 seconds
Ring Jumps (Single Leg) On A Trampoline
45 seconds
Double Ring Jump On A Trampoline
30 seconds
Stag Ring Jump On A Trampoline
30 seconds
Split Ring Jump On A Trampoline
30 seconds
Hop & Tap On A Trampoline
45 seconds
Split Jumps On A Trampoline
45 seconds
Switch Split Jumps On A Trampoline
45 seconds
Rest
Rest
20 seconds
4-way Step & Hop On A Trampoline
45 seconds
Straddle Jumps On A Trampoline
45 seconds
Sheep Jump On A Trampoline
45 seconds
Trampoline Burpee (Down & Up On A Trampoline)
45 seconds
Horizontal Jump On A Trampoline
45 seconds
Jump Combos (any) On A Trampoline
45 seconds
Drop & Kip On A Trampoline
45 seconds
Seat Drops On A Trampoline
45 seconds
Rest
Rest
20 seconds
Hands & Knees Drops On A Trampoline
45 seconds
Back Drops On A Trampoline
45 seconds
Front Drops On A Trampoline
45 seconds
Cat Leaps (with Turns) On A Trampoline
45 seconds
Drop Combos (any) On A Trampoline
45 seconds
Jump-Drop Combos (any) On A Trampoline
45 seconds
Scissor Leaps (with Turns) On A Trampoline
45 seconds
Tumbling On A Trampoline
5 minutes


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