Stamina 35-1681A Owner's Manual page 18

WORKOUT INSTRUCTIONS
Crunch Medicine Ball Toss:
With the trampoline raised at an angle, sit with your knees bent so your
feet are flat on the floor and you are facing the trampoline. Start by lying
back and holding the medicine ball above your head. Do a regular crunch
keeping your feet flat on the floor. As you near the top of the crunch
throw the medicine ball off the trampoline so it rebounds back just slightly
higher than your head. As you catch the ball, let the momentum carry you
back down, keeping the ball above your head at all times. Repeat this
continuously to complete a set.
Modification: Do everything the same only hold the medicine ball at
your chest. Making a chest pass should make the exercise easier for a
beginner.
Jump and Tuck:
Place the trampoline in the flat position and stand in the center of the
trampoline. Start jumping with small bounces until you feel comfortable.
When you are comfortable, as you jump, quickly bring your knees
up toward your chest. Each time you land, rebound straight back up
repeating the tuck movement.
High Knees:
Standing in the center of the flat trampoline, bring your left knee up until
your knee is at about waist level. As your left leg is coming back down
simultaneously bring your right leg up to waist level. Repeat this motion
as quickly as possible while maintaining good controlled form.
Twist and Bounce:
With your feet together in the center of the flat trampoline, bounce
and twist your lower body to the right, simultaneously twisting your
upper body to the left. Then bounce and twist your lower body to the
left, simultaneously twisting your upper body to the right. Repeat this
movement.
Jumping Jacks:
With your feet together in the center of the flat trampoline, simultaneously
bounce and land with your feet shoulder width apart. At the same time,
raise your arms out to the sides and overhead. Then, bounce and land
with your feet back together and your arms resting at your sides. Repeat
this movement.
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