Warm up (before getting on the trampoline)

• Hip shake - Shake your hips while moving your arms in large circular motions in front of you, take continual deep breaths during these movements.
• Squats - while continuing the same motion with your arms, begin adding squatting movements while also continuing to take deep breaths
• Reaches - while still standing behind the trampoline, reach down in front of you to touch the trampoline with your fingers, then raising your hands above your head
• Sweeps - widen your stance, bend down and take turns reaching each hand to your opposite foot with a sweeping motion.
• Lateral lunge - Take a big step to the side with your left leg, then bend your left knee, push hips back and lower until your left knee is bent 90 degrees. Then, do the move with your opposite leg.
• Standing crunch - move into a standing position and take turns raising your knee to your abdomen, along with moving your opposite elbow to meet your knee in the center. Then, continue the motion with the opposite knee and elbow.
• Shoulder rolls - in a standing position, move your shoulders in large backwards circles, then switch directions
• Arm circles - begin moving your arms in a large circle motion in front of you, then switch directions

Workout (on trampoline)

• Basic bounce - while holding onto the stability bar, begin by gently bouncing, focusing on your core
• Jog - jog in place, lifting your knees at a 90 degree angle
• Double side-to-side - move your legs out to the side of you and bounce at a slight angle, two bounces on each side before switching sides
• Double front-back - move your legs to an angle in front and behind you and bounce at a slight angle, two bounces on each side before switching sides
• Single jacks - while continuing to hold onto the stability bar, complete a jumping jack motion with your legs while you bounce
• Double scissor - with a similar movement to the one above, move your legs in a scissoring motion in front and behind you while continuing to hold onto the stability bar
• Ski - move your legs together so that your knees touch, and bounce in the center of the trampoline
• Center twist - while continuing to keep your knees pressed together, twist your body as you bounce and hold one arm out in front of you for balance. Switch sides while holding the opposite arm out in front of you
• Double side-to-side - move your legs out to the side of you and bounce at a slight angle, two bounces on each side before switching sides
• Double front-back - move your legs to an angle in front and behind you and bounce at a slight angle, two bounces on each side before switching sides
• Single jacks - while continuing to hold onto the stability bar, complete a jumping jack motion with your legs while you bounce
• Double scissors - with a similar movement to the one above, move your legs in a scissoring motion in front and behind you while continuing to hold onto the stability bar
• Ski - move your legs together so that your knees touch, and bounce in the center of the trampoline
• Jog - jog in place, lifting your knees at a 90 degree angle
• High bounce - in the center of the trampoline, use the stability bar to get a higher bounce
• Alternate push bounce - in a wide stance, shift your weight between your legs to slightly bounce from side to side.
• Basic bounce - while holding onto the stability bar, begin by gently bouncing, focusing on your core
• Double twist - with a wide stance, use your right side to shift directions as you bounce. Bounce twice before moving back to center and repeating
• Jog - jog in place, lifting your knees at a 90 degree angle
• Outer jog - while continuing in a similar motion, move your knees out to the side of you at a 90 degree angle as you bounce
• Single cross jack - with a wide stance, move your legs out to the side of you and cross them in front of you as you land
• Basic bounce - while holding onto the stability bar, begin by gently bouncing, focusing on your core
• Double twist - with a wide stance, use your right side to shift directions as you bounce. Bounce twice before moving back to center and repeating
• Jog - jog in place, lifting your knees at a 90 degree angle
• Outer jog - while continuing in a similar motion, move your knees out to the side of you at a 90 degree angle as you bounce
• Single cross jack - with a wide stance, move your legs out to the side of you and cross them in front of you as you land
• Double twist - with a wide stance, use your right side to shift directions as you bounce. Bounce twice before moving back to center and repeating
• Jog - jog in place, lifting your knees at a 90 degree angle
• Basic bounce - while holding onto the stability bar, begin by gently bouncing, focusing on your core
• Squats - do squats in the center of the trampoline, using the stability bar  for balance if necessary
• Alternating ham string curl - as you bounce, take turns lifting each leg for a ham string curl, alternating legs
• Right side kick - while bouncing, use your right leg to kick out to the side of you, using the stability bar for balance
• Basic bounce - while holding onto the stability bar, begin by gently bouncing, focusing on your core
• Squats - do squats in the center of the trampoline, using the stability bar  for balance if necessary
• Alternating ham string curl - as you bounce, take turns lifting each leg for a ham string curl, alternating legs
• Side kick - while bouncing, use your right leg to kick out to the side of you, using the stability bar for balance. Then, switch by using your left leg to kick out to the side of you. Continue to alternate
• Jog - jog in place, lifting your knees at a 90 degree angle
• Squats - do squats in the center of the trampoline, using the stability bar  for balance if necessary
• Right side kick - while bouncing, use your right leg to kick out to the side of you, using the stability bar for balance
• Left side kick - while bouncing, use your left leg to kick out to the side of you, using the stability bar for balance
• Alternating ham string curl - as you bounce, take turns lifting each leg for a ham string curl, alternating legs
• Side kick - while bouncing, use your right leg to kick out to the side of you, using the stability bar for balance. Then, switch by using your left leg to kick out to the side of you. Continue to alternate
• Jog - jog in place, lifting your knees at a 90 degree angle
• Basic bounce - while holding onto the stability bar, begin by gently bouncing, focusing on your core
• Alternating back kicks - while you bounce in the center of the mat, alternate kicking each leg backwards
• Double front-back - move your legs to an angle in front and behind you and bounce at a slight angle, two bounces on each side before switching sides
• Ski - move your legs together so that your knees touch, and bounce in the center of the trampoline
• Single side-to-side - move your legs out to the side of you and bounce at a slight angle, one bounce on each side before switching sides
• Jog - jog in place, lifting your knees at a 90 degree angle
• Sprint - sprint in place, holding the stability bar for balance if necessary
• High bounce - in the center of the trampoline, use the stability bar to get a higher bounce
• Basic bounce - while holding onto the stability bar, begin by gently bouncing, focusing on your core
• Alternating back kicks - while you bounce in the center of the mat, alternate kicking each leg backwards
• Double front-back - move your legs to an angle in front and behind you and bounce at a slight angle, two bounces on each side before switching sides
• Ski - move your legs together so that your knees touch, and bounce in the center of the trampoline
• Single side-to-side - move your legs out to the side of you and bounce at a slight angle, one bounce on each side before switching sides
• Jog - jog in place, lifting your knees at a 90 degree angle
• Alternating back kicks - while you bounce in the center of the mat, alternate kicking each leg backwards
• Ski - move your legs together so that your knees touch, and bounce in the center of the trampoline
• High bounce - in the center of the trampoline, use the stability bar to get a higher bounce
• Jog - jog in place, lifting your knees at a 90 degree angle
• Turn - while continuing it jog in place, slowly turn your body through a 360 degree angle
• Jog - jog in place, lifting your knees at a 90 degree angle
• Plank-jacks - standing next to the trampoline, rest your hands on the side of the trampoline in a position similar to a plank. Move your feet from a narrow to a wide stance similar to a jumping jack (4)
• Mountain climbers - while remaining in the same position, bring your knees up to your chest, alternating (4)
• Plank-jacks - standing next to the trampoline, rest your hands on the side of the trampoline in a position similar to a plank. Move your feet from a narrow to a wide stance similar to a jumping jack (4)
• Mountain climbers - while remaining in the same position, bring your knees up to your chest, alternating (4)
• Jog - return to standing on the trampoline, jog in place, lifting your knees at a 90 degree angle
• Turn - while continuing it jog in place, slowly turn your body through a 360 degree angle
• High bounce - in the center of the trampoline, use the stability bar to get a higher bounce
• Jog - jog in place, lifting your knees at a 90 degree angle
• Turn - while continuing to  jog in place, slowly turn your body through a 360 degree angle
• Jog - jog in place, lifting your knees at a 90 degree angle

Cool down:

• Forward fold - stepping off of the trampoline, stand behind it and use it to rest your hands on and guide you into a forward fold position
• Shoulder stretch - slowly walk your arms forward on the trampoline to get a deeper stretch in your shoulders/back
• Left lateral lunge - slowly walk your arms to the left side, bending your knee into a left lateral lunge position
• Right lateral lunge - slowly walk your arms over to the right side, bending your knee into a right lateral lunge position
• Walk it up - slowly come to a standing position, taking three deep breaths in.

Trainer Info