Retro Workout Circuit: Total Body Trampoline Workout at Home

Remember that old mini trampoline that was in your house growing up? It’s time to dust it off for a fun, heart-pumping cardio workout! I love to use mini trampolines with clients that I train- especially for those with bad knees. Unlike jumping on the ground, trampolines offer a soft, flexible impact that’s gentler on the joints. I also like that a trampoline is easily portable and can be moved to wherever you want your workout to be whether it’s inside, outside, or even right in front of your television.

mini trampoline

Here’s a super simple trampoline workout that works muscle groups throughout the entire body. These five simple moves will work your quadriceps, glutes, abdominal muscles, triceps and shoulders – just to name a few. Start with a 3-5 minute warm-up of basic bouncing at an easy pace and then move on to the circuit below. Perform each exercise for 30-60 seconds with a quick break for rest before moving on to the next exercise. Repeat the circuit 3-5 times and cool down with 3 minutes of basic bouncing, followed by stretching.

1. Low Bounce – Stand on your trampoline with your feet a little wider than your hips and toes slightly turned out. Lower yourself into a squat position (keep your knees aligned with your toes) and bounce quickly. Bring your feet closer together for more intensity.

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2. Triceps Dips – Sit on the edge of the trampoline with your palms facing down flat on the trampoline on either side of you (fingers pointed forward). Keep your knees bent at a 90-degree angle with elbows close to your sides. Push your butt forward and lower down about 6 inches and then lift it back up (keeping it in front of the trampoline). For more intensity, straighten your legs and dig your heels into the ground as you “dip.”

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3. Side to Side Hops – Stand to the left side of the trampoline with your feet close together. Bend your knees slightly and jump to the right side (landing with your feet together). Continue jumping from side to side.

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4. Plank – Kneel down and place your forearms into the center of the trampoline. Bend each leg back and elevate yourself onto your toes. Keep your abs braced and your butt down (think about making your body into a straight line) and hold. Optional: Push up from your forearms onto the palms of your hands.


5. Tuck Jump – Stand on the trampoline with your feet about 6 inches apart. Jump up while tucking your knees in close to your body. If needed, add a few easy bounces after each tuck jump.

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Also Read:

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