Put The Bounce Back Into Your WFH Fitness With This Trampoline Workout Guide

Kettlebells? Check. Resistance Bands? Check. Trampoline? Wait, what?

When it comes to building a home gym to house your lockdown workouts, the trampoline isn’t exactly the first piece of gym equipment that comes to mind. But there’s more to the kids’ back garden favourite than just bouncing around aimlessly. If you know how to use it properly, making a trampoline the core element in your workout can offer a dynamic, full-body HIIT session unlike any other.

Like most other home workout switch ups that have risen during lockdown, Instagram has been a rich source of inspiration when it comes to trampoline fitness. One such account that has caught our eye is that of actor and fitness instructor Kevin Curtain and his series of high octane, gravity defying trampoline workout videos. Here Curtain reveals all you need to know about working out with a trampoline at home, from the physical and mental benefits to a 30 minute trampoline workout breakdown. 

What are the physical and mental benefits of working out on a trampoline?

Mini trampolines, also known as rebounders, unlock the power of three forces: acceleration, deceleration, and gravity. No other exercise on the planet can do that in one simple bounce. Not to mention, this technology can do so without putting any strain on the joints. This offers a series of benefits to people with connective tissue damage, individuals who are overweight, or heavily muscled bodybuilders.

With every bounce on the rebounder, the cellular fluid in every single cell in your body is moved around, creating a pumping motion inside the cell that pushes waste materials out and lets nutrients in. Each cell is forced to work, thickening, and strengthening the cellular walls and improving the cell’s metabolic functions. The gentle rhythm of jumping also moves the lymphatic fluid through your body, ridding the body of toxins and pollutants.

In fact, the first time you bounce on the rebounder for a few minutes and step off, you’ll start to feel an electrical buzz surging throughout your whole body.

Can you gain muscle by trampolining?

Yes, you can absolutely gain muscle by trampolining. However, not in the way that you would imagine with bodybuilding. While bouncing on the pliable surface of a trampoline, your body automatically engages your abdominal, back, side, and pelvic muscles in order to maintain your centre of gravity, resulting in a stronger, better-conditioned core.

When you jump on a mini trampoline, the action can also easily tone the muscles of your calves, thighs, lower abdomen, and back.

Essentially, any movement that requires you to be stationary, jump up and down, or take one step in any direction can be done utilizing a trampoline.

What exercises would you recommend doing on the trampoline?

You can pretty much do all core work on the trampoline, along with any form of cardio that would be considered high impact and which you would normally do on the ground. Any movement that utilizes an athletic stance or single leg positioning can also be done on a trampoline, with or without resistance (i.e. a standing bicep curl).

What are your top trampoline technique tips?

• Be loose and always maintain a slight knee bend.
• Drive your feet into the trampoline on bounce movements.
• Keep the top half of your body stationary while engaging your core and driving your knees upwards.
• Always incorporate coordinated arm movements with your legs for maximum calorie burn.

 

Kevin’s Ultimate 30 Minute Trampoline Workout

This workout is inspired by Trampoline TRIM’s signature “Get the TRIM” Full body workout. Which is a full-body workout that is “bigger than the workout!”

Muscle Tissue Preparation with a foam roller if available. Here’s Form’s guide to using a foam roller for pointers.

Circuit One: Warm Up And Dynamic Stretching – 10 Minutes

Each set is 45 seconds of work with 15 seconds to transition. Repeat series three times then rest for one minute.

Plank hold with hands on trampoline (advanced: add shoulder taps)

Place your forearms on the surface of the trampoline with your elbows under your shoulders. Extend your legs behind you so you’re supported only by the balls of your feet and your forearms. Engage your core, making sure your body forms a straight line from heels to head. Hold this position for 45 seconds.

Body weight squat (advanced: triple pulse to jump)

Place your feet wide shoulder width apart, toes angled slightly outward. Stand tall, shoulders back, core engaged. Squat down by pressing your hips back and bending your knees, keeping your torso lifted and your chest facing forward. From this position, press through your heels and rise to standing.

Ab roll up to stand (advanced: add jump at stand)

Begin on your back with your legs straight and arms reaching overhead. Lift your head and arms off the floor and begin to roll up to sitting, engage your core as you smoothly move up to a standing position.

Rest for one minute.

 

Circuit Two – 10 Minutes

Each set is 45 seconds of work with 15 seconds to transition. Repeat series three times then rest for one minute.

Clockwise and counter clockwise rotating bear crawl with hands on trampoline (advanced: add shoulder taps)

Start with your hands on the trampoline and your knees beneath the hips. Raise your knees a few inches off the floor while propping yourself up on your toes. Start to crawl like a bear on the prowl, moving one hand and the opposite foot forward simultaneously at a slow but purposeful pace. (NOT SURE HOW TO DESCRIBE THIS???)

Elevated static lateral lunges (advanced: lateral jump lunges)

Stand on trampoline with your feet parallel and shoulder-width apart. Take a big step to the side and, ensuring you keep your torso as upright as possible. Lower until the knee of your leading leg is bent at around 90 degrees, keeping your trailing leg straight. Push back up and return to the starting position.

Alternating low jacks and scissor kick aka heel digs

To do the low jack, start standing with your feet together and your arms down by your sides. Then sink into a little squat, pushing your butt back. Staying low in this squat position, jump your feet out wide as you raise your arms out to the sides and overhead. Then jump your feet back in and bring your arms back down to your sides. Stay low as you jump back in.

Between low jacks, complete a heel dig. For heel digs, place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig. Keep a slight bend in the supporting leg.

Rest for one minute.

Circuit Three – 10 Minutes

Each set is 45 seconds of work with 15 seconds to transition. Repeat series three times then rest for one minute.

Seated boat to ground toe tap

Start the movement in a boat position with your butt on the trampoline, feet elevated and hands supporting your weight. Extend your legs upwards and lower both feet with bent knees before tapping the toes to the ground. Go back to starting position and repeat.

Elevated curtsy lunge (tap narrow curtsey to wide curtsey for 30 seconds on each leg)

Start with your right leg up on the trampoline. While keeping your weight on the right foot, take a big step back with your left foot crossing your left leg behind your right leg. Drive through your front foot and stand back up to the starting position.

High knees into sprint

Complete 30 seconds of high knees followed by 30 seconds of sprinting on the spot.

Rest for one minute.

Cool and stretch for five minutes.

Kevin Curtain is an ambassador for Trampoline TRIM founded by Tiffany Marie. He recommends any of the 300 series trampolines available at Jump Sport, which you can get 15 percent off on when using the code TRIM15.