Studio 5 Health & Fitness Contributor, Melanie Douglass, shares a fun, low-impact workout that can be on a mini-tramp or
with the kids on an outdoor trampoline.
Mini-tramps and outdoor trampolines can offer fun, low-impact, feel-good exercise. But if you only do the basic mini-tramp jog, it’s about as intense as a moderately paced walk at 3mph. If you really want to make good use of your tramp – either to get yourself in shape, or get you and the kids in shape together – then try these tramp exercise variations to help you sweeten the calorie burn and body sculpting power.
Here’s a rock-solid 20-minute trampoline workout. Don’t judge until you give it a try!
Start with a light jog or bounce for 2 minutes. Then do 1 minute of each of the following:
1) Tuck Jump
a. Drop into a light squat then powerfully jump up and tuck your knees up as high as you can. Ideally, knees come up to chest level.
2) Air Scissors
a. Bounce then leap up into a scissor (right foot front and left leg back, and vice versa). If you are flexible enough, keep your legs straight, if not, you can do this with bent knees.
3) Air Jacks
a. Jump straight up and push your legs and arms out into a wide jack – mid air.
4) Low Jump
a. Squat down low so that your hips are barely above knee height. Do baby jumps, fast and low to the tramp.
5) Single Leg High Jump
a. Hop on your right leg as high as you can, then left
6) Side Kicks
a. As you jump down, powerfully kick your right leg straight out to the side keeping your foot flexed. Then jump down and kick to the left.
7) Front Kicks
a. Jump up, as you come down, land in a front kick, alternating right and left.
8) V sit Balance
a. Sit on the center of the tramp, lean back slightly and lift your legs straight up so your body is in a “V” position. Hold and balance for 30 seconds. Take a rest and repeat.
Now repeat the 8 exercises one more time (1 minute each)!
Finish with a 1 – 2 minute cool down of light jogging or bouncing. You’re done!