Welcome to a special health bounce workout designed for those getting back into exercise or starting fresh after a break, with doctor's okay, of course. This session focuses on gentle movements on your mini trampoline, making it perfect for building confidence and getting your body moving safely.
Key Takeaways
- Always hold onto the stability bar for support.
- Maintain a flat foot on the trampoline when pushing down.
- Listen to your body and adjust movements as needed.
- Focus on controlled, slow movements rather than high impact.
Getting Started: Warm-Up Moves
Before we jump into the main workout, let's get our bodies ready. We'll start by standing behind the rebounder. Take a big deep breath in, reaching your arms up high, palms facing out. Then, bring your hands down in a big circle, hinging at your hips and tapping the trampoline. Keep a soft bend in your knees as you shoot your hips and booty back, like a gentle deadlift. This helps with rotation.
Next, let's move to a wider stance with your hands on the trampoline. We'll do some lateral lunges with double pulses to the left and right. Move slowly and fluidly, using the trampoline for support. As you feel warmer, you can go a little lower, but always listen to your body.
After that, walk your feet in. Place your hands on your hips and step one foot onto the trampoline. Lean in slightly, then use your quad to push yourself back, stepping off the trampoline. Alternate legs. This move warms up your quads and gives your hip flexors a nice stretch. We'll do four more of these, two on each side.
Finally, step onto the trampoline and hold on. We'll do some calf raises to get those muscles working and help pump blood through your body. Take a deep breath.
Core Workout with Stability Bar
Now, let's get into the main part of the workout. Stand in the center of your trampoline and always hold on to the stability bar. You might see me take a hand off to show you something, but you should keep both hands on for safety. Make sure you have a flat foot when you push down, with a slight bend in your knee. Hinge at your hips, pull your belly button towards your spine, and keep your shoulders back and down. Rest your hands gently on the bar; don't lean heavily on it.
Our first move is shifting your balance from left to right. This is great for strengthening the small muscles in your feet. If your feet feel a little sore tomorrow, this is probably why! It's best to do this barefoot if you can, but if you have foot issues, wear shoes with a thin, flat sole.
Next, we'll do knee pulls. Stand on your left leg, putting all your weight into it. Use your core to bring your right knee up, then back down. Alternate sides. Think of it like a crunch as you bring your knee up. Keep your hands on the bar! We'll do four more.
Now, let's do leg lifts. Again, start on your left leg. Lift your right leg, grazing the mat but trying to clear it. Don't point your toe; think about using your side glute to lift your leg. We'll do three more on this side, then switch to the other leg. After that, we'll alternate, switching and lifting, which is great for balance.
We'll follow this with hamstring curls. Think about using your hamstring to bring your heel towards your glute. Keep your core tight, knees slightly bent, and hips hinged.
Let's put those together: do a knee pull, then use your quad to extend the leg straight as you bring it back down. If you're tight, your leg might not go fully straight, and that's okay. Switch sides and repeat. We'll do two more.
After that, we'll go back to those left and right balance shifts with a couple of deep breaths.
Gentle Marching and Movement
Time to pick up the pace a little. We'll start marching in the center. Push down into the trampoline with a flat foot, letting it rebound you up slightly. Your feet shouldn't be leaving the mat. If this is too much, just march in place without pushing down. Let's march wide for a few counts, then bring it back to center.
We'll combine movements: step out, out, then in, in. Feel yourself getting warmer! Then, we'll march center again, and take it wide. We'll also do front, front, back, back movements. Don't worry about which foot leads; we'll switch it up. Just focus on pushing down with a flat foot and having fun.
Let's go back to the top: march center, then wide. Then out, out, in, in. Followed by front, front, back, back. We'll stay here until the end of the song, then finish with a left and right balance shift.
Now, back to that stable stance: flat foot, knees bent, hips hinged, core in, shoulders back. We'll do the health bounce. Just push down into the trampoline with a flat foot, no jumping. This is really good for you, even if you only have a few minutes.
We'll do some side steps, nice and low. It's a little step-tap. The stepping foot takes most of the weight, and the other foot taps next to it. Keep it low.
Next, toe taps to the front, just tapping the top of the mat. Then, we'll do heel taps. Finally, a little combo: two toe taps, then two heel taps. You can do it! Toe, toe, heel, heel. Repeat this a few times. Great job!
Cool-Down and Stretching
Let's cool down. Come off the rebounder and meet me behind it. We'll do a forward fold. Feet shoulder-width apart, hinge at the hips, shoot your booty back, and hold. Use the trampoline to help support you.
Take a wider stance and come down to your elbows if you can. Hold. Now, walk your hands up towards the top of the trampoline and lean your chest towards the mat. You should feel a stretch in your upper body. Hold.
Walk your hands over to the left side of the trampoline and lean into your right side body for a stretch. Hold. Then, walk your hands to the right side and lean into your left side body. Hold.
Bring your hands back to the center. Walk your hands up one last time, lean your chest down and back. Hold.
Push up on your hands, walk your feet up a bit. Take a left leg bend, right leg extend for a lateral lunge on the left side. Hold. Then switch to the other side. Hold.
Walk your hands back to center, walk your feet in, and very slowly roll up. Take a moment. Let's finish with three deep breaths in. You did great! Thank you for joining me today. Leave a comment and let me know what you'd like to see next.
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