Table of Contents
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BASIC WORKOUT
Trampoline Warm-Up
Do each exercise 10 times
1. Contact Bounce
2. Foot Tap
3. Hamstring Curls
4. Side to Side
5. Contact Bounce
6. Jog in Place
7. Jog Bounce
8. Jog in Place
9. Contact Bounce
Basic Workout
Do each exercise 10 times
1.
Contact Bounce, Big Bounce
(Hands on waist)
2.
Contact Bounce, Big Bounce
(Hands, Triceps/biceps movement)
3.
Jog in Place
4.
Knee Raises (Hands and Shoulder
movement)
5.
Jumping Jacks
6.
Upright Row
7.
Jog in Place
8.
Front / Back jumps (Lateral and Forward
shoulder raise)
9.
Twist Bounce
10.
Knee Raises (Hands on waist)
11.
Jog in Place
(continued)
Basic Workout Program
Trampoline Cool Down
Do each exercise 10 times
1. Contact Bounce
2. Jog in Place
3. Jog Bounce
4. Jog in Place
5. Contact Bounce
6. Side to Side
7. Hamstring Curls
8. Foot Tap
9. Contact Bounce
13
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