Optional: Weights 3 pounds or lower. You can also use soup cans.
Arms side and front: Start with your feet apart about shoulder-width. Tuck your pelvis down and bring your shoulders down. Then, bring both arms up to your sides and in front of you. Do this move 10 times.
Side stretch: Bring one arm over and stretch, do this for 5 seconds each side and then repeat.
Elbow touch: Bring your hands to touch your shoulders while you have the elbows touch and go out. Do this 6 times.
Shoulder twist: Keeping your feet in place, twist your body from side to side while keeping your hands in place on your shoulders. Do this 10 times.
Squat: Squat down and up. After doing this move 5 times, have your arms do a circle while you squat. Do this move for 20 seconds.
Alternating arm jump: Start with your legs out a little bit wider than shoulder- width and bring each arm up above your head and then switch as you jump. Do this for 35 seconds.
Circle arm jumps: While jumping, bring your arms out to the side and make circles with your arms. Do this 8 times.
Bicep curl bounce: Grab your weights (3 pounds and smaller) and do a bicep curl while you do a basic bounce. Make sure your shoulders are down. The higher the arms, the more challenge. Do this for 25 seconds.
Weighted circles: Bring your arms out with your weights and do a big circular motion. Do 8 towards the back, then 8 more towards the front. Then, do smaller circles towards the back 8 times and 8 times towards the front. Repeat.
Weighted Jack: Bring your feet together for 4 bounces, then out for 4 bounces. While you jump, bring your hands to your sides and then out to the sides with the weight. Do this for 30 seconds, then go to 2 jumps together and 2 jumps out. Make sure to engage your core and keep your back straight and your shoulders down. Do this for 40 seconds.
Weighted Narrow bounce: Bring your feet together while bringing your arms above your shoulders with the weight. Bounce for 10 seconds.
Weighted jack: Bring your elbows out and together while jumping with your feet out, do this 8 times.
Alternating arm raise: While jumping with your feet out, bring each arm up and down with the weights. Letting the rest position be your hands by your shoulders. Do this 15 times each arm. Then do this move with your arms together for 8. Repeat to go back to the jack. Repeat this whole sequence twice.
Front arm raise: Keeping your feet out to the side while you jump, bring your arms up in front of you and down with a bend in your arms. Do this for 20 seconds. Then bring your legs together and out, while still bringing your arms up and down. Do this for 20 seconds, then speed it up for another 20 seconds.
Tricep jump: Put your legs in a lunge position and jump while bringing your arms back and forth in a tricep kick-back. Do this for 35 seconds.
Knee kick: Bring one leg up in front of you to a kick. Do a half kick, then a full kick. While you kick bring your arms up and down. Do this for 1 minute.
Center kicks: Alternate kicking each leg to the front while bringing your arms down and up. Do this 15 times,
Side to side weighted jump: With your legs together jump side to side while bringing your arms in front of you down. Do this for 45 seconds.
Tricep jump second side: Same as the first side, but make the other leg in front. Do this for 35 seconds.
Knee kick second side: Same as before but with a different leg being kicked. Do this for 1 minute.
Center kicks: Same move again. Do this move 15 times.
Basic bounce for 10 seconds.
Weighted jack: Bring your elbows out and together bent while jumping with your feet out, do this for 30 seconds.
Narrow bounce: Bring your feet together and jump up and down while your arms are bent and go up and down in front of you. Do this 15 times.
Weighted bounce squat: Bring your feet to squat position and bounce 4 times and then do a bounce squat. Bring your hands to your chest while you bounce and to the side when you do the big bounce. Do this move 6 times. Then double it up with just one jump and one squat hold. Do this 15 times.
Knee raise with arms: Bring one knee up while you bounce and bring your arms up and down. If you want, you can add a straight-end knee. Do this move 15 times .
Front kicks: Do this move again while bringing your arms up and down. Do this for 15 seconds.
Knee raise with arms other side: Do the same move as above with the other leg up and kicking. Do this 15 times.
Front kicks: Same move as above, repeat. Do this for 15 seconds.
Bicep curl bounce: Doing alternating high knees, bring each arm up to a curl and on the third bounce, bounce twice with the same leg. Do that move for 30 seconds.
Arms out and in: Bring your feet back out and bounce while bringing your arms out and together but keep your elbows bent. After 15 seconds, speed it up. Do that for 10 seconds, then do small circles alternating for 10 seconds.
Jack Squat: Bring your feet in for 4 counts then out for 4 counts. Bringing your hands together when your legs go together. Do this for 30 seconds, then change it to in for 2 counts and out for 2 counts. Do this for another 30 seconds. Then, go back to Cactus for just a second, and then speed this move up with 1 count per each move. Bring your arms above your shoulders and out while bringing your legs out and together for 10 seconds.
High knees: Go back to this move where you alternate your knees coming up and raising your arms above your head. Do this for 30 seconds.
Side to side jumps: Jump side to side on the mat with an optional bicep curl for 20 seconds.
Wide legged twist: Do a wide twist in your hips while keeping your arms in place over your legs. Do 2 counts each side for 15 seconds, then move to singles for 15 seconds.
Narrow bounce: Do this move again with your legs together for 10 seconds while bringing your arms up and down.
Side to Side bounce: Do this move again for 15 seconds.
Weighted run: Bring your knees up high and run in place while holding your weights in front of you. Do this for 1 minute.
Wide twist: Do this move 5 times, then go to single bounce for 20 seconds.
Weighted run: Run for the last 30 seconds with your weights in front of you.
Lunge Stretch: Stretch one leg behind you on the rebounder while your opposite leg is on the ground. Do this for 30 seconds and then switch legs.
Tail Bone Curl: Lay on your back on the Rebounder with your hands above your head holding onto the frame and bring your feet up, keeping your legs together with a slight bend. Bring your legs out as low as you can and bring your legs back to above your head while lifting your tailbone a bit. Do this for 45 seconds. Make sure your back stays on the Rebounder when your bring your legs out and you're actively engaging your core.
Straight Leg Curl: Keeping your hands in the same place above your head, keep your legs straight while you do the same move as before with bringing your legs out in front of you and then above your chest. Do this for 45 seconds.
Figure eights: Bring your hands to hold onto the frame next to your sides while bringing your legs out in front of you and making a figure 8 with your feet. Make sure to keep your legs straight and your back against the Rebounder mat. Do this for 45 seconds.
Double circle: Keeping your hands by your side, bring each foot out and together while keeping your legs straight out. Do this for 45 seconds.
Flutter kick: Bring your hands back above your head holding onto the frame, bring your legs straight out in front of you and alternate bringing them up and down slightly. This should be at a 45 degree angle. Do this for 45 seconds.
Twist: Lay down on the Rebounder with your back against the mat and stretch both legs to one side while bringing the other arm to the other side. Make sure to keep your chest facing up while your back twists. Do this for 30 seconds, then switch legs
Cat Cow: Turn over on the rebounder to your hands and knees on the Rebounder and slowly start to engage your spine by rounding and bending the spine. After about 15 seconds, move that move laterally to make a circle with your torso, then switch directions after 10 seconds.
Arm twist: Keeping your knees and one hand on the rebounder, bring the other arm under-neath you and stretch out your back. Do this for 15 seconds, and then switch sides for anther 15 seconds.
Eagle Stretch: Turn your body back over to sitting on the rebounder with your legs crossed and sitting with your back straight. Cross one elbow over the other and twist the belly to one side then after 10 seconds twist to the other direction. Do this for about 20 seconds then switch ams and do this again for another 20 seconds.
Crossed arm bend over: Keeping your legs in the same crossed position, interlock your hands behind your back and stretch over to your toes, feeling the stretch in your back. Do this for 10 seconds
Forward Fold: Stretch your legs out in front of you while trying to reach for your toes. Do this for about 10 seconds.
You did it!
Naomi Joy is a certified fitness instructor with over 13 years of teaching multiple styles of movement. She motivates people, of all ages and levels of fitness, to move—in whatever way they can! On her youtube page here you can find FREE quality full length fun and challenging Rebounder/ Mini Trampoline workouts, as well as other classes ranging from strength, HIIT, cardio, pilates and more. She believes that you don’t have to fit a specific mould to be fit and healthy. Whatever your age, shape or fitness level, there is space for you in her classes to move, sweat, and challenge yourself.