Cameron helps us keep our fitness resolutions with a fun workout on a trampoline. Working out on a trampoline is easier on your joints and helps get you the most bang for your buck when working out. Below are a few moves you can try.
#1: JUMPING JACKS/DOUBLE JACKS
1. Simply perform jumping jacks on the trampoline surface. Start by standing in the center of the trampoline with feet together and arms at your sides. Jump into the air, hopping both feet out while extending arms out and over your head. Return to starting position and repeat.
2. If you are using a trampoline with a bar, hold onto the bar and hop out and in without moving arms.
3. For a little extra burn, when you jump out hop twice on the trampoline before returning to starting position, then hop twice in starting position.
4. This is going to work out the entire body, especially legs, arms, and core. Jump for 1 minute then take a 30 second to 1-minute break and repeat for a total of 4 sets.
#2: JUMP TWIST
1. Start by just jumping up and down on the trampoline with legs hip distance apart. Bring arms to chest level with elbows bent. Twist your knees to the right as your body twist to the left. Repeat on the other side.
2. If you have a mini trampoline with a bar, hold onto the bar while twisting body and jumping from side to side (elbows don’t go up).
3. This is working out your entire body, with extra emphasis on your obliques. Continue alternating sides for one minute then rest for 30 seconds to one minute and repeat for a total of 4 sets.
#3: JUMP SQUAT
1. This is similar to a jump squat you would do on the ground. Stand on mini trampoline with feet shoulder width apart and arms at your sides. Jump up and land in a squat position with your knees bent, butt back and thighs parallel to the ground (like sitting down in a chair).
2. If you have the bar, hold onto it while jumping and squatting. If you don’t have a bar, it may be helpful to place your arms straight out in front of you for balance.
3. You have to engage your core for this exercise, and it will also strengthen your glutes and quads. Return to the starting position and repeat 15–20 times. Take a one-minute break and repeat for 3 more sets.
#4: PLANK/PLANK TO PUSH UP
1. The mini trampoline can be used to do more than just jumping exercises. The springiness of the trampoline is going to require you to really engage your core to stay balanced. Start in plank position with forearms in the middle of the trampoline and feet on the floor. Hold the plank position for 30 seconds to 1 minute (whatever you can do). Release for 10 – 20 seconds and repeat 4 times.
2. To kick this up a notch, transition from forearms to your hands, one arm at a time. Once you are on both hands, do a push up, then return to forearms for another plank.
3. This is working out your abs, arms, and chest. Repeat the plank to push-ups for 10 reps, take a 30 second break, repeat for 2 more sets.