HOME FITNESS | Remise en forme à domicile
TRAMPOLINE
BASIC WORKOUT
Basic Workout Exercises
(Do each movement 10 times)
Contact Bounce, Big Bounce
Place your feet shoulder-width apart and bend at the knees. Place
your hands on your waist. Start bouncing very gently without
your feet leaving the mat. On your second bounce, bounce high
enough that your feet leave the mat; only bounce as high as you
feel comfortable bouncing. Continue to alternate your bounces
back and forth. A variation can be done by raising your forearms
as if you are doing biceps curls.
Knee Raises
While in the Contact Bounce position, alternately raise your right
and left knees to just above waist height. Repeat the movement
back and forth. You can add your own variations to this
movement such as raising your arms out to the sides or to the
front.
Jumping Jacks
With your feet together in the center of the mat, jump and land
with your feet shoulder width apart. At the same, raise your arms
out to the sides and overhead. Then, bounce and land with your
feet back together and your arms resting at your sides. Repeat the
movement.
Upright Row
While in the Contact Bounce position, alternately raise your knees
to just above waist height. At the same time, perform an upright
row with your arms to chin height each time you raise a knee.
Repeat the movement.
Twist Bounce
With your feet together in the center of the mat bounce and twist
your lower body to the right, simultaneously twisting your upper
body to the left. Then bounce and twist your lower body to the
left, simultaneously twisting your upper body to the right. Repeat
the movement.
