Super Tramp

A new fitness trend that has cropped up recently is AIRobics, or, trampoline fitness. 

Jumping on a trampoline offers a low-impact and efficient cardiovascular workout that can easily be modified for all levels. Because you’re engaging in movement on a reflexive surface, balance and core strength are developed. Also, the mat of the trampoline can also be used for abdominals, Pilates, or other core work.

There are dozens of companies marketing “fitness trampolines” but don’t be fooled. They’re the same trampolines we jumped on in the backyard as kids. (Your own children might even have one.) Below you will find a workout you can do at home if you own one. If not, check to see if there is a trampoline gym in your area. 

Basic Bounce:

Begin in a wide stance and imagine that there is a low ceiling above your head. Keep your bounce low to avoid hitting it.

Side to Side:
The stance can be wide or narrow. The more narrow the stance, the more difficult the move.

Forward and Back:
Taking the bounce from the back of the mat to the front of the mat.

Wide/Wide/Narrow/Narrow:
Wide stance in a basic bounce for two counts, followed by bringing the feet in narrow for two counts.

Center/Left/Center/Right:
Feet are together at the back of the mat, in the center. Bounce with both feet to the left, bounce back to center, bounce both feet to the right, bounce center.

Jump and Turn:
Basic bounce and a rotation to the right (or left). For example: three basic bounces followed by a turn to the right, repeat.

8 Count Squat:
With a wide stance, rotate around mat of trampoline in an 8-count squat.

You can finish your routine with exercises that engage your core such as bringing your knees to your chest as you jump (twisting from side to side to engage your obliques.)

At a trampoline gym you can also add a game of dodgeball to your workout. (Nothing like getting pelted by eight year olds while gasping for breath and struggling to stay on your feet!)