15 Minute Ramp It up!

About the Workout

This is a 15 minute Ramp It up workout by Marc Montemerlo. He is jumping on a red 40-inch Leaps and Rebounds mini Trampoline.

Share

Instructions

  • Narrow bounce. Start with your feet together and your legs together. Add some easy arms, bring them up and down. 
  • Wide basic bounce. Bring your feet out a little bit more than hip distance and keep jumping while bringing your arms up and down. Make sure your booty is back. 
  • Hip twists. Bring your feet back together and twist your hips side to side as you jump while bringing your arms swaying side to side. 
  • Narrow basic bounce adding arms. Back to the basic bounce but, this time swing your arms forward and back. 
  • Basic wide bounce adding arms. Back to the basic wide bounce but, this time swing your arms out and in. 
  • Jump jacks. Bring your legs together and out, while your arms are going out and down. 
  • Side to side easy sway. Sway your body to the left and right while shifting your weight. This is to give you a bit of a rest while your body is still in an active movement. Bring your arms to a running position. Then, add two bounces per leg. Then go back to the single side to side sways. 
  • Narrow basic bounce. Bring your legs back together with your knees and feet touching while jumping up and down. Make sure to keep breathing. 
  • Narrow basic bounce hip twists. Twist your hips slightly to one side and bounce, then switch to the other side. Add your arms to swing it a bit more. Then add an extra bounce.  Then add 4 bounces to each side.
  • Easy Run. Bring your knees up in a running position and face front. Let the arms flow naturally. Engage your core. Ramp up your speed. Back to easy. Then back to speed. Do this two more times. 
  • Narrow basic bounce. Bring your legs back together with your knees and feet touching while jumping up and down. Make sure to keep breathing. 
  • Out and in jumps. Bring your legs out and in, while bringing your arms in and out as well. Now just focus on the "In". Now just focus on the "out" keeping your knees high.
  • Side to side easy sway two bounces each leg. Same as above just adding an extra bounce per leg.
  • Combo try. Put all of that together. Start in a basic bounce hip twist, for 4 bounces, each side, then 3, then, 2, then 1. Pick up the speed and then slow down. Pick up the speed again and then slow down. One more time to pick up the speed and then slow down. 
  • Wide combo. Jump with your feet out while raising your knees high, while staying low. Jump, jump, high knees. Now do two jumps back to back then rest, then two jumps back to back then rest. Turn slightly to the side then do each sides. Jump for 4 then rest, do that for 4 times. 
  • Side to side easy sway. Rock your body side to side. Then do single, single double with the feet. Start adding some more energy to that move. Add in some arms as well. 
  • Fast feet stop. Alternate your feet as fast as you can then, stop. Do this 4 more times.
  • Cross cross jumping jack. Cross your front leg in front of your back leg, bring your feet out, then switch, with your thighs crossed. Add some swinging arms. 
  • Narrow double bounce. Back to Side to side easy sway with a double bounce on each foot. 
  • Wide basic bounce. Jump with your feet out again and bounce. Make sure the knees are out and over the toes. 
  • Narrow basic bounce. Keep your legs together then twist your hips. Bounce twice on each side. Then increase your speed and do each side.
  • Wide basic bounce. Jump out for 4, then together for 3. Then do one each, narrow and wide. 
  • Side to side easy sway two bounces each leg. Add some weight into the legs and lean forward a bit. 
  • Cross cross jumping jack. Don't forget to add the arms. 
  • Easy Run. Keep your knees up and make sure your core is still engaged. Do this for about a minute then do single, single double with your feet.
  • Narrow basic bounce. Do 5 jumps
  • Hip twists. Do 2 jumps on each side and do 4. Then speed it up for 4. 
  • Wide basic bounce. Jump out for 4, then together for 4. Then do one each, narrow and wide for 4 counts. 
  • Side to side easy sway two bounces each leg. Slow it down and bring up your chest. 
  • Narrow basic bounce for 4 counts. Then bring your legs out for 4 counts, turning your hips slightly to the side. Then back to the front for 4, then out to the other side for 4. Back to the front. Slowly take yourself to a stop. 
  • Be proud of yourself, you did it! 

 
Trainer Info

Marc is a seasoned fitness coach which began in South Africa, when he was an officer in the South African National Defense Force.
He has presented in national and international fitness conventions and has been recognized as being innovative, inspiring and motivating.
He currently lives in Los Angeles. He does coaching and personal training in West Hollywood.

Additional Workouts