11 Quick and Easy Trampoline Exercises

When it comes to being active and getting fit, we all wish we had a quick and easy solution. With our busy schedules these days, it’s not only hard to find the time to hit the gym, but it’s also hard to find a routine that’s fun and works for you.

Lucky for you, there’s a great piece of exercise equipment in your very own backyard! We’re here to share a few of the many exercises to help you get toned and fit in less than 30 minutes. The best part is, with a Springfree Trampoline you can jump all year round. Try a few of these very simple moves, and we promise you’ll feel the burn of a great workout!

We recommend doing each move for around 30 seconds, and adding in 30 seconds of casual jumping to warm up and cool down.  

1. Straight Jump 

  1. Starting point: Standing straight with feet on trampoline, arms raised straight above head.
  2. Mid move: In air, hold straight body position with arms raised.
  3. Landing: Body straight, arms straight above head.

2. Seat Drop 

  1. Starting point: Standing straight with hands at sides.
  2. Mid move: Jump up in air, moving legs forward.
  3. Landing: Land on posterior with legs straight out in front, palms down with fingers pointed toward toes

3. Tuck Jump 

  1. Starting point: Standing straight with hands at sides.
  2. Mid move: In air, pull knees to chest, hands grasp around knees or ankles.
  3. Landing: Body straight, arms straight above head.

4. Pike Jump 

  1. Starting point: Standing straight with feet on trampoline, arms at sides.
  2. Mid move: Point legs out keeping them straight, parallel to bed; reach with arms and point fingers to toes.
  3. Landing: Land standing with legs straight like the starting point.

5. Star Jump 

  1. Starting point: Standing straight with feet on trampoline, arms at sides.
  2. Mid move: Jump in the air getting enough height to create a star position at the top of your bounce.
  3. Landing: Land standing with legs straight like starting point.

6. Swivel Hips 

  1. Starting point: Standing straight with feet on trampoline, arms at sides.
  2. Mid move: Jump up in air, moving legs forward in seating position.
  3. Extra move: Bounce on posterior with legs straight out in front, palms down with fingers pointed toward toes.
  4. Landing: After bounce, perform a half twist and land facing opposite direction.

7. Jumping Jack 

  1. Starting point: Standing straight with feet on trampoline, arms at sides.
  2. Mid move: Point legs out to the side, keeping legs straight; arms reach above head, clasping hands at top.
  3. Landing: Land standing with legs straight like the starting point.

8. Straddle Jump 

  1. Starting point: Standing straight with feet on trampoline, arms at sides.
  2. Mid move: Point legs out sideways at an approximate 90 degree angle apart, keeping legs straight; reach with arms and point fingers to toes.
  3. Landing: Land standing with legs straight like the starting point.

9. Half Twist and Full Twist 

  1. Starting point: Standing straight with feet on trampoline, arms at sides.
  2. Mid move: Turn in air, facing opposite direction for a half twist (or complete 360-degree rotation for a full twist).
  3. Landing: Land straight with hands at sides in half twist or full twist.

10. Front (Hands and Knees) Drop

  1. Starting point: Standing straight with feet on trampoline, arms at sides.
  2. Mid move: In air, bend knees and lean forward towards the mat with arms straight out in front.
  3. Landing: Landing horizontally, with the hands and knees hitting the bed at the same time in an all-fours position.

 

11. tgomaFit

tgomaFit was created by a world-class trampoline coach and personal trainer providing you with the ultimate fitness workout in your own backyard. Choose from 26 trampoline exercises, or select a pre-set workout (Core Workout, Aerobic Fit, etc.) and work through the workout in real time, step-by-step, with a video guide each step of the way. You can even make and track your goals to see your success!

Have these exercises inspired you to get out there and get active? We hope so. Make sure you let us know how you do, and don’t forget to share your favourite trampoline exercises with us!

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