A BEGINNERS GUIDE TO MINI FITNESS TRAMPOLINE WORKOUTS

Name: A BEGINNERS GUIDE TO MINI FITNESS TRAMPOLINE WORKOUTS
Rating: 4.9 (21 reviews)

How to effectively use a mini fitness trampoline for a safe and fun workout.

Created byMarc Montemerlo

Last updated 2/2023

English

What you'll learn

How to safely set up a mini fitness trampoline.
Understand the science of a mini fitness trampoline workout and learn about the latest research.
How to set up and effectively do 6 basic moves on a mini fitness trampoline.
How to combine basic moves to create fun and exciting sequences.
Learn how to improve your posture and jump more efficiently.
Learn how to warm up before you workout, as well as cool down afterwards.

Course content

5 sections • 23 lectures • 1h 21m total length

Welcome Message and Course Workbook1:18
IN THIS LECTURE:

This is a welcome message describing the course outline.
Included here is the downloadable workbook for note taking and assessment guidelines.
NASA Studies The Mini Fitness Trampoline Workout7:37
How to safely set up your mini fitness trampoline.5:51
THIS LECTURE INCLUDES:

The 'How To' get started with your mini fitness trampoline workouts.
What you will need.
Where to set up and create a safe space around you to workout in.
Considerations when purchasing a trampoline; Bungy or Springs and size of mat?
Foot Placement and Leading into | Basic Move 1 - Narrow Bounce3:55
THIS LECTURE INCLUDES:

Describing the difference foot positions on the trampoline mat.
How to get started with the first basic move, The Narrow Bounce.
How momentum plays an important role while jumping.
How arms can assist you while jumping.
The Jump Assessment | Introduction3:10
THIS LECTURE INCLUDES:

Why the jump assessment is important to do.
What you will discover from the assessment.
How to set up the assessment and what equipment you will need.
How to use corrective exercise to help you improve your jump stance and ultimately your posture.
The Jump Assessment | Set up and How to3:15
THIS LECTURE INCLUDES:

The difference between jumping with and without shoes.
What to look out for while reviewing your assessment.
Tips on how to improve your foot placement.
The Jump Assessment | Full Demonstration and Tips3:24
THIS LECTURE INCLUDES:

A narrated sample assessment that takes you from the beginning of your assessment to the review process.

Beginners Trampoline - Posture Awareness - Part 12:58
THIS LECTURE INCLUDES:

What is posture? Posture is the position in which you hold your body while standing, sitting or lying down.
Good posture involves training your body to stand, walk, sit and lie so as to place the least strain on muscles and ligaments while you are moving or performing weight-bearing activities.
A demonstration of various exercises to open up your upper back and chest including obliques and latissimus dorsi.
A comprehensive selection of sequencing exercises to activate postural muscle as well as prepare the body for work.
Beginners Trampoline - Posture Awareness - Part 24:39
THIS LECTURE INCLUDES:

Rotational exercises to open out the posterior shoulder blades and upper back.
How to progress into a modified bridge (opening hips and chest, including shoulders and arms).
Beginners Trampoline - Posture Awareness and Dynamic Warm Up - Part 35:00
THIS LECTURE INCLUDES:

Using the trampoline mat and frame to help stretch the hamstrings.
Using the trampoline mat and frame to help stretch the inner thighs.
Beginners Trampoline - Posture Awareness and Dynamic Warm Up - Part 44:30
THIS LECTURE INCLUDES:

A demonstration of hip opening exercises.
Incorporating stretching the lower body.
A demonstration of core exercises.
A demonstration of balance exercises.
Stretching exercises for your feet and toes.

Basic Move 1 - The Narrow Bounce4:06
THIS LECTURE INCLUDES:

The beginning of any mini fitness trampoline workout starts with the Narrow Bounce.
Learn how to set up your position on the trampoline to perform the Narrow Bounce perfectly.
Basic Move 2 - The Wide Bounce.2:56
THIS LECTURE INCLUDES:

Working with the base move - Narrow Bounce, we take a wider stance to perform the Wide Bounce.
Learn how to set up your position on the trampoline to perform the Wide Bounce perfectly.
Basic Move 3 - The Switch.2:13
THIS LECTURE INCLUDES:

In this move, The Switch, is when you alternate legs and arms in a jump lung. It's considered a higher intensity move and could be challenging with arms and legs coordination.
Learn how to set up your position on the trampoline to perform the Switch Bounce perfectly.
Basic Move 4 - The Jumping Jack.3:24
THIS LECTURE INCLUDES:

The Jumping Jack originates from incorporating the Narrow and Wide Bounce sequentially.
Learn how to set up your position on the trampoline to perform the Jumping Jack Bounce perfectly.
Basic Move 5 - The Twist.2:11
THIS LECTURE INCLUDES:

The beginning of rotational work on your mini fitness trampoline, maintaining a tight core and staying in the center of your mat will help you be more successful.
Learn how to set up your position on the trampoline to perform the Twist Bounce perfectly.
Basic Move 6 - The Walk, Jog and Run.3:22
THIS LECTURE INCLUDES:

The beginning of one leg balance work on your fitness trampoline.
Learn how to set up your position on the trampoline to perform the Walk, Jog and Run Bounce perfectly.

Combining Basic Moves | Narrow Bounce and Switch2:42
THIS LECTURE INCLUDES:

The "how to" when combining two moves: The Narrow Bounce and Switch.
You will see how easy it is to transition from one move to another.
Learn how to set up your position on the trampoline to perform the Narrow Bounce and Switch perfectly.
Combining Basic Moves | Lateral Leap and Twist2:30
THIS LECTURE INCLUDES:

The "how to" when combining two moves: The Lateral Leap and Twist Bounce.
You will see how easy it is to transition from one move to another.
Learn how to set up your position on the trampoline to perform the Lateral Leap and Twist Bounce.
Combining Basic Moves | Single Single Double and Run2:24
THIS LECTURE INCLUDES:

The "how to" when combining two moves: The rhythmic Single-Single-Double and Run.
You will see how easy it is to transition from one move to another.
Learn how to set up your position on the trampoline to perform the rhythmic Single-Single-Double and Run.
Combining Basic Moves | Wide Bounce and Jumping Jack2:23
THIS LECTURE INCLUDES:

The "how to" when combining two moves: The Wide Bounce and Jumping Jack.
You will see how easy it is to transition from one move to another.
Learn how to set up your position on the trampoline to perform the Wide Bounce and Jumping Jack.

Cool Down and Course Summary | Part 13:25
THIS LECTURE INCLUDES:

How to use your trampoline as an assistor when cooling down and stretching after a workout.
Balance and Stability are key.
A total body stretch sequence.
Cool Down and Course Summary | Part 24:22
THIS LECTURE INCLUDES:

How to incorporate mental well-being and stillness after your workout.
Final words about the beginners guide to Mini Fitness Trampoline workout and thanks.

Requirements

A mini fitness trampoline / rebounder.
A designated workout space that has enough ceiling clearance (indoors) with sufficient boundary space around the mini fitness trampoline.
A towel and water bottle.
The course workbook (downloadable), printed and or digitally downloaded, ready for input and note taking.

Description

In this course you will learn how to use a mini fitness trampoline to improve your fitness and total body strength, all while having fun.

You will learn:

The Benefits of a trampoline workout
- Trampoline workouts are great for calorie burn! Instead of pounding the pavement, rebounding as a form of aerobic exercise has proven to be just as beneficial as running. In fact, 10 minutes of jumping can burn the same amount of fat as a 30-minute run. That’s roughly 1,000 calories an hour.
- Trampoline exercises are low-impact on the joints while getting your heart rate up. The springs absorb up to 80% of the shock you would typically feel doing a jump on the ground, but your muscles will still receive all the benefits.
  Trampoline exercise increase your lymphatic flow and detox the body. In just 10 minutes, you can experience 15 times more lymphatic flow when you’re jumping. This conscious movement and changes in gravity help remove toxins and increase your immune system.
- Trampoline workouts increase bone mass. After menopause, women may lose up to 20% or more bone density. But jumping just 20 times a day can increase bone mass, and has been shown to prevent conditions like osteoporosis and help with arthritis even more so than running.
- Trampoline workouts are great for all age groups, from littles up to seniors.
  Trampoline workouts are FUN. Bounce, dance and move your body!
The latest research on mini fitness trampoline workouts.
How to become aware of, and improve your posture.
How to improve flexibility.
Combining basic moves and sequencing ideas.
Learn foundation exercises that include set up, execution, progressions and modifications for all fitness levels and abilities.

Who this course is for:

The course is intended for everyone.
Seniors are also welcome to join in on the fun.
From beginners (most beneficial), to instructors alike.

A BEGINNERS GUIDE TO MINI FITNESS TRAMPOLINE WORKOUTS

What you'll learn

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Course content

Introduction, Safety and The Jump Assessment7 lectures • 29min

Beginners Trampoline | Posture and Warm Up4 lectures • 17min

The 6 Basic Moves6 lectures • 18min

Combining Basic Moves | Sequencing Ideas4 lectures • 10min

Cool Down | Summary2 lectures • 8min

Requirements

Description

Who this course is for: