Not just child’s play, trampoline classes are popping up in gyms across the country. Trampoline workouts are not only a quick way to tighten, tone, and build core strength, they can also shred calories and boost cardio as effectively as going for a run, but without the stress on your joints!
The Trampoline Workout
This workout can be done at home on an outdoor trampoline (with your kids) or indoor mini trampoline. Before you start the workout, warm up for 2 to 3 minutes by jumping up and down, doing jumping jacks, a high knee run, or other basic moves to get your blood pumping and muscles warm. At the end, take 2 to 3 minutes to cool down and your heart rate gradually slow down.
Do each of the following exercises for one minute, then repeat the cycle completing each exercise twice followed by your cool down.
Drop into a light squat then powerfully leap straight up in the air as high as you can, tucking your knees into your chest and pulling your feet toward your butt. Ideally, knees should come up to chest level. Land standing tall with your arms extended straight over your head.
Bounce then leap up into a scissor (right foot front and left leg back and vice versa). Repeat switching your right leg forward, then your left in a scissor motion.
Jumping, Jumping Jacks
Start with your feet together on the trampoline and your arms at your sides. Jump up and point your legs out to either side, keeping them straight, while your arms reach above your head until you clasp your hands at the top. Land standing with your legs straight and together, in starting position.
Jump up and point your legs out, keeping them straight and parallel to ground while reaching your arms toward your feet, fingers pointing toward your toes. Land with your feet together and repeat with or without one bounce in between.
Stand tall with your feet on the trampoline and your arms at your sides. Jump up and turn in the air, facing the opposite direction for a half-twist, or complete 360-degree rotation for a full twist landing with your hands at your sides.
While jumping, powerfully kick your right leg straight out to the side as you land, keeping your foot flexed. Then jump down and kick to the left. Continue this pattern of jump, land, and kick for one minute.
Jump up and as you come down, land in a front kick. Alternate between your right and left legs keeping your arms at your side or crossed at your chest.
Sit on the center of the tramp, lean back slightly and lift your legs straight up so your body forms a V. Keep your abs tight and crunch your chest toward your knees. Return to starting position and hold slightly before repeating.
Repeat the exercises one more time and finish with a 2-3 minute cool down.
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