🏃♀️ 10-Minute Trampoline Workout 🏃♂️
Time to go!
🔥 Warm-up (2 minutes)
🤸
Gentle Bouncing & Light Jogging
2:00
Start with small, controlled bounces to activate your core. Progress to light jogging in place. Focus on balance and engaging your core muscles.
📹 Watch Form Video
💪 Main Workout (7 minutes)
Each exercise: 45 seconds work + 15 seconds rest
🙌
Basic Bounce with Arms
0:45
Bounce while pumping arms overhead and back down. Gets your whole body moving!
📹 Watch Form Video
🦵
High Knees
0:45
Bounce while bringing knees up toward chest alternately. Keep core tight!
📹 Watch Form Video
⭐
Jumping Jacks
0:45
Traditional jumping jacks on trampoline. The unstable surface adds extra challenge!
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🌪️
Twist Bounces
0:45
Bounce while rotating torso left and right. Keep feet facing forward. Great for obliques!
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🍑
Squat Bounces
0:45
Land in squat position with each bounce, then spring back up. Targets glutes and quads!
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🦶
Single Leg Bounces
0:45
Alternate bouncing on one foot (20 sec each leg). Challenges balance and works each leg individually.
📹 Watch Form Video
⚡
Fast Feet
0:45
Quick, small bounces staying low to trampoline. Like running in place with minimal lift.
📹 Watch Form Video
😌 Cool-down (1 minute)
🧘
Gentle Bouncing & Stretching
1:00
Gentle bouncing that gradually slows down, followed by light stretching while standing on the trampoline.
📹 Watch Form Video
💡 Pro Tips
• Keep movements controlled – the trampoline amplifies everything
• Focus on form over speed
• Stay hydrated and listen to your body
• Engage your core throughout the workout
• Have fun and bounce with confidence!