15 Minutes Beginners Bounce

Workout

• Basic bounce: Keep your feet on the mat and slightly lift up from your heels with a bouncing motion. Keep your core tight and shoulders back
• Rock side-to-side: slightly rock side to side while continuing to bounce while swaying your arms as well
•  Heel dig: while continuing to rock, take turns pushing the back of your heels into the trampoline as you bounce. Keep a wide stance and use your arms for balance
• Front toe tap: narrow your stance and take turns putting each leg out in front of you slightly, pushing your toes into the trampoline. Continue arm movements
• Side tap: take turns lifting each leg to the side while lifting arms up halfway
• Basic bounce center: with a more narrow stance, bounce in the middle of the trampoline. For more leverage, rest your hands on the top of your thighs as you bounce
• Basic wide bounce: continue the same bounce motion, but widen your legs. As you bounce, sway your arms back and fourth directly in front of you
• Rock side-to-side: sway your body side to side while slightly lifting up on your heels, sway your arms along with the movement
•  Heel dig: while continuing to rock, take turns pushing the back of your heels into the trampoline as you bounce. Keep a wide stance and use your arms for balance
• Front toe tap: narrow your stance and take turns putting each leg out in front of you slightly, pushing your toes into the trampoline. Continue arm movements
• Side tap: take turns lifting each leg to the side while lifting arms up halfway
• Basic bounce center: with a more narrow stance, bounce in the middle of the trampoline. For more leverage, rest your hands on the top of your thighs as you bounce
• Basic wide bounce: continue the same bounce motion, but widen your legs. As you bounce, sway your arms back and fourth directly in front of you
• Rock side-to-side: slightly rock side to side while continuing to bounce while swaying your arms as well
• Heel dig: while continuing to rock, take turns pushing the back of your heels into the trampoline as you bounce. Keep a wide stance and use your arms for balance
•  Front toe tap: narrow your stance and take turns putting each leg out in front of you slightly, pushing your toes into the trampoline. Continue arm movements
•  Side tap: take turns lifting each leg to the side while lifting arms up halfway
•  Basic bounce center: with a more narrow stance, bounce in the middle of the trampoline. For more leverage, rest your hands on the top of your thighs as you bounce
• Low knee raise: with a wide stance, take turns raising each knee as you bounce. Lift your knee to a height that is comfortable for you. Continue arm movements.
• Back foot tap: Continuing with a wide stance, bring each foot backwards and tap your toes behind you while continuing to sway your arms
• Double out and in bounce: As you do a basic bounce, switch from a wide to a narrow stance. Move your arms along with the movement
• Jumping jack bounce: Bring your legs together and out, while your arms are going out and down.
• Forward and back: with a narrow stance, jump lightly in the center while swaying your arms in front of you for balance
• Side to side (ski movement): Same movement as above, but sway your arms and the direction of your jump side-to-side to resemble a skiing movement
• Low knee raise: with a wide stance, take turns raising each knee as you bounce. Lift your knee to a height that is comfortable for you. Continue arm movements
• Low leg curl: with a wide stance, take turns raising each foot behind you into a leg curl position. Lift your foot to a height that is comfortable for you. Continue arm movements.
• Double out and in bounce: As you do a basic bounce, switch from a wide to a narrow stance. Move your arms along with the movement
• Jumping jack bounce: Bring your legs together and out, while your arms are going out and down.
• Forward and back: with a narrow stance, jump lightly in the center while swaying your arms in front of you for balance
• Side to side (ski movement): Same movement as above, but sway your arms and the direction of your jump side-to-side to resemble a skiing movement
• Low knee raise: with a wide stance, take turns raising each knee as you bounce. Lift your knee to a height that is comfortable for you. Continue arm movements
• Low leg curl: with a wide stance, take turns raising each foot behind you into a leg curl position. Lift your foot to a height that is comfortable for you. Continue arm movements.
• Double out and in bounce: As you do a basic bounce, switch from a wide to a narrow stance. Move your arms along with the movement
• Jumping jack bounce: Bring your legs together and out, while your arms are going out and down.
• Forward and back: with a narrow stance, jump lightly in the center while swaying your arms in front of you for balance
• Side to side (ski movement): Same movement as above, but sway your arms and the direction of your jump side-to-side to resemble a skiing movement
• Double scissor: while keeping your body in the center of the mat, take turns putting one leg in front and the other behind you, switching the positioning with each bounce. Sway your arms along with the movement
• Double twist: with a wide stance, twist your body slightly from side to side as you bounce. Sway your arms along as you twist for balance.
• Single press up: as you bounce in the center of the trampoline, take turns raising each arm up above your head, pushing your fist into the sky
• Arms out to the side: hold your elbows out to the side and take turns extending your arm outward as you jump with a wide stance. While you jump, slightly move your legs to the side in unison with your arms.
• Big arm circles: While bouncing with a wide stance, move your arms in a large circular motion.
• Jog: Jog in place while continuing to bounce
• Double scissor: while keeping your body in the center of the mat, take turns putting one leg in front and the other behind you, switching the positioning with each bounce. Sway your arms along with the movement
• Double twist: with a wide stance, twist your body slightly from side to side as you bounce. Sway your arms along as you twist for balance.
• Single press up: as you bounce in the center of the trampoline, take turns raising each arm up above your head, pushing your fist into the sky
• Arms out to the side: hold your elbows out to the side and take turns extending your arm outward as you jump with a wide stance. While you jump, slightly move your legs to the side in unison with your arms.
• Big arm circles: While bouncing with a wide stance, move your arms in a large circular motion.
• Jog: jog in place while continuing to bounce
• Double scissor: while keeping your body in the center of the mat, take turns putting one leg in front and the other behind you, switching the positioning with each bounce. Sway your arms along with the movement
• Double twist: with a wide stance, twist your body slightly from side to side as you bounce. Sway your arms along as you twist for balance.
• Single press up: as you bounce in the center of the trampoline, take turns raising each arm up above your head, pushing your fist into the sky
• Arms out to the side: hold your elbows out to the side and take turns extending your arm outward as you jump with a wide stance. While you jump, slightly move your legs to the side in unison with your arms.
• Big arm circles: While bouncing with a wide stance, move your arms in a large circular motion.
• Jog: jog in place while continuing to bounce

Cool down

• Rock side-to-side: slightly rock side to side while continuing to bounce while swaying your arms as well
• March in place: march in place, moving from a narrow to a wide stance every few bounces
• Rock side-to-side: sway your body side to side while slightly lifting up on your heels, sway your arms along with the movement
• March in place: march in place, moving from a narrow to a wide stance every few bounces
• Leg stretch: bring your left leg out in front of you while keeping your right leg in the center of the mat. Press your left heel into the mat while resting your hands on your right thigh. Hold for about 5 seconds, and switch legs.
• Quad stretch: stand in the center of the mat, lift one leg up and hold your foot behind your back while raising the opposite hand for balance. Hold for about 5 seconds, and switch legs.
• Hamstring stretch: with a wide stance, bring your arms into a large circle and reach down in front of you. Hold onto the side of the trampoline and hold for about 5 seconds while your head is tucked in. Gently roll your body back up into a standing position