SCORCH CALORIES, HAVE FUN!
By Lara McGlashan | Photography by Robert Reiff | Model: Jelena Abbou
On mini tramps, aim for intensity, not height – save that for the professionals!
If you’re like most people, you probably haven’t set foot on a trampoline since you were a kid. But a mini trampoline is a terrific low-impact training tool that anyone can use. For about 60 bucks, you can work your body from head to toe while burning fat, improving your endurance and enhancing your coordination. Plus, it’s tonnes of fun!
Jump into this circuit workout up to three times per week – all you need to knock it out is a mini tramp and your body weight.
YOUR SAMPLE WORKOUT
Complete your plyo and strength moves in the order we have set out for you below; next time, mix up the sequence. Do each jump and strength move for 30 to 60 seconds, depending on your fitness level. Beginners should go through the same routine once or twice, while intermediate and advanced exercisers can try it two to three times. If needed, rest for up to 30 seconds between moves and catch your breath.
GET THE ‘TRAMP STAMP’ OF APPROVAL
- Buy a trampoline with a protective cover over the springs to avoid painful pinches.
- When setting up, give yourself plenty of room above and around your workout area.
- Set the tramp on a level surface to avoid tipping and teetering.
- If you feel dizzy when dismounting, breathe deeply and focus on a fixed point for several seconds. During your next jumping session, try not to look down; look straight ahead to prevent disorientation.
- Wear shoes for proper support.
- It may be obvious, but only one person on the tramp at a time!
- Mountain climbers
- Russian kicks
- Incline push-ups
- Air jacks
- Open-door plank
- Low-squat hops
- Plank bridge
Note: All the jump moves work many of the major muscles in the body, including the quads, hamstrings, calves, back, core and glutes. Additional muscles and muscles emphasized are indicated for each move.
TARGET MUSCLES: adductors and abductors, shoulders and upper back
HOW TO: As you jump into the air, spread your arms and legs quickly to form a large ‘X’ in midair. Bring them back together as you land and jump immediately into your next rep.
TIP: If you’re a beginner, do a few bounces in between jacks, as doing them continuously can be super intense.
TARGET MUSCLES: obliques and shoulders
HOW TO: As you jump, twist your hips in one direction and your upper body in the opposite direction. Keep your feet and knees together, and your movements tight and precise.
TIP: Do these slowly at first until you get the hang of them.
TARGET MUSCLES: tibialis and glutes
HOW TO: Bend your knees and kick your hips back to come into a low squat with your arms bent at your sides. Hold this position and jump.
TIP: Feeling fatigued? Alternate 10 low-squat jumps with 10 regular jumps.
For the full article and workout, check out the latest issue of Oxygen in all good newsagents, or you can click here to subscribe.
Currently rated by 0 people