Jump Your Way Fit With This Trampoline Workout

trampoline workout

Get your pike jump on!

Everyone loves jumping on a trampoline! Which is why we’re sharing today’s post with you. From the folks at Springfree Trampoline, we have a 20-minute trampoline workout that’s a super fun jumptastic way to tighten, tone and build your core strength this summer on a large trampoline! So what are you waiting for? Get to jumpin’ jumpin’!

20-Minute Trampoline Workout

Here’s how to do the workout: Each move should be repeated for 30 seconds with 30 seconds of active-rest (jumping in place at a low intensity is best) in between. Be sure to include a two-and-a-half-minute warm-up and two-and-a-half-minute cool-down before and after the workout! Warm-ups should include practicing basic movements to familiarize yourself with jumping. And, well, because it’s fun.

1. Straight Jump 

  1. Starting point: Standing straight with feet on trampoline, arms raised straight above head.
  2. Mid move: In air, hold straight body position with arms raised.
  3. Landing: Body straight, arms straight above head.

2. Seat Drop 

  1. Starting point: Standing straight with hands at sides.
  2. Mid move: Jump up in air, moving legs forward.
  3. Landing: Land on posterior with legs straight out in front, palms down with fingers pointed toward toes.

Fact: Jacks are more fun on a trampoline.

3. Tuck Jump 

  1. Starting point: Standing straight with hands at sides.
  2. Mid move: In air, pull knees to chest, hands grasp around knees or ankles.
  3. Landing: Body straight, arms straight above head.

4. Pike Jump 

  1. Starting point: Standing straight with feet on trampoline, arms at sides.
  2. Mid move: Point legs out keeping them straight, parallel to bed; reach with arms and point fingers to toes.
  3. Landing: Land standing with legs straight like the starting point.

5. Swivel Hips 

  1. Starting point: Standing straight with feet on trampoline, arms at sides.
  2. Mid move: Jump up in air, moving legs forward in seating position.
  3. Extra move: Bounce on posterior with legs straight out in front, palms down with fingers pointed toward toes.
  4. Landing: After bounce, perform a half twist and land facing opposite direction.

6. Straddle Jump 

  1. Starting point: Standing straight with feet on trampoline, arms at sides.
  2. Mid mov: Point legs out sideways at an approximate 90 degree angle apart, keeping legs straight; reach with arms and point fingers to toes.
  3. Landing: Land standing with legs straight like the starting point.

7. Jumping Jack 

  1. Starting point: Standing straight with feet on trampoline, arms at sides.
  2. Mid move: Point legs out to the side, keeping legs straight; arms reach above head, clasping hands at top.
  3. Landing: Land standing with legs straight like the starting point.

8. Half Twist and Full Twist 

  1. Starting point: Standing straight with feet on trampoline, arms at sides.
  2. Mid move: Turn in air, facing opposite direction for a half twist (or complete 360-degree rotation for a full twist).
  3. Landing: Land straight with hands at sides in half twist or full twist.

Fun and effective, right? Tell us, do you do trampoline workouts? What’s your favorite move/exercise? Or do you simply like bouncing around? —Jenn



Comments

  1. trampoline Sydney says

    Trampoline workout is an aerobic exercise. That means is uses your energy and burn fat hence you loose weight. It also take your stress away the fact that you are having fun doing it. I love that post! Keep it up.

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