Indoor Trampoline Exercise Programme
Exercise made simple - and all from the comfort of your own home
Looking to make the most out of your Indoor Exercise Trampoline? Here at Powerball, we’ve created an easy-to-follow and fully comprehensive exercise guideline for your newest piece of fitness equipment. This programme was designed for use with the Powerball® Indoor Exercise Trampoline, but it is also suitable for use with other brands of indoor trampolines.
Please Note: It is important to consult with your doctor before partaking in any form of exercise. Please ensure that you have fully read the safety guide which accompanies your trampoline and make sure that it is set up properly before use. Ensure that you have sufficient space surrounding your trampoline, so that there is no risk of injury when performing these exercises.
Fitness Trampoline Workout: Warm Up
As with any form of exercise, it is important that you stretch fully before getting on your trampoline. If you exercise regularly, then you may already have your own warm up technique. For beginners, recommended stretching techniques should include stretching out the muscles in your arms and legs (side arm rotations, arm raises, lunges, etc.) and quick 10-second sessions of jogging on the spot, jumping jacks and high knee jumps.
All of the suggested exercise repetitions and break times are guidelines only. If you feel that your level of fitness will allow you to do more reps – then great! If you feel that the number of exercise repetitions are slightly too much, then simply lessen the amount of reps you do and increase the length of your break between sessions. The most important thing is that you never push yourself too hard or risk overexertion or injury.
Fitness Trampoline Workout: Exercises
1. High Jump
Now that you’re fully warmed up, you can get to bouncing! Start with an easy ‘up-and-down’ bounce. You can hold the handlebar for support if you wish, but be careful not to put your full weight on it. Do this for 30 seconds or 30 jumps before taking a 30 second break. Repeat this exercise 3 times.
How high you jump is up to you. For beginners, it is recommended that you start with steady jumps where your feet don’t go more than 2 or 3 feet off of the trampoline. To make this exercise more difficult, you can try lifting your knees to your chest as you bounce. This requires a much more powerful jump and will really work your core and legs.
30 seconds/jumps • 30 second break • x 3
Targets: Calves, Glutes, Quads, Hamstrings, Core
2. Squat and Pulse
Stand on the trampoline with your feet shoulder-width apart and bend your knees until you are in a squat position. Remember to keep your back straight. Slowly begin ‘pulsing’ while remaining in the squat position. The pulsing action is similar to a light bounce, but your feet should not leave the trampoline.
Do this exercise three times for reps of 30 seconds with a 30 second break in between reps. You can use the handlebar for support if you prefer, although it is not necessary for this exercise.
30 seconds pulsing in squat position
30 second break
The lower you squat the more difficult this exercise will be. It is important that you keep the correct squatting position throughout the entire exercise, as an incorrect squatting technique will only have a negative affect on your training. If you are a beginner, it is recommended that you start at an easy squatting level, only sinking lower into the squat as you progress with your trampoline training.
Targets: Quads, Glutes, Handstrings, Core
3. Squat Jump
Stand with your feet shoulder-width apart and sit back into a squat position (same as exercise 2). Now use the power in your legs to push yourself upwards into a high jump. You should immediately return back to the squat position and repeat.
15 x squat jumps • 30 second break • x 3
It is important to ensure that you keep your back straight while in the squat position and that you always land softly on your knees after jumping. The lower you squat, the more difficult this exercise will be. The same goes for jumping – the higher you jump, the more power needed to propel yourself upwards into the jump.
Targets: Quads, Glutes, Hamstrings, Calves, Core
4. High Knee Raises
Stand on the trampoline with the handlebar to your side. Place your right foot slightly in front of your left. Holding the handle bar with one or both hands and keeping your right knee bent, raise your left knee so it is level with your chest (or as high as it can go). Bring your leg back down to the starting point and repeat this exercise 50 times. Once you’re finished, repeat the same excise using your other leg.
50 x high knee raises (right leg)
30 second break
50 x high knee raises (left leg)
While the buoyancy of the trampoline will help you to lift your leg upwards during this exercise, it is important that you always land softly, keeping your stationary knee bent at all times.
Targets: Core, Quads, Glutes, Hamstrings
5. Side Jump Twists
Stand on the trampoline with the handlebar to your side. Bending your knees, jump and turn your body to face the other side. Keep your knees as close together as you can during this exercise. Do 30 of these jumps, then take a break for 30 seconds. Repeat this exercise twice.
You may use the handlebar for support if you wish. The higher you jump, the more difficult this exercise will be. Always be aware of how high you can safely jump and never overexert yourself – if you feel sore or excessively tired, take a break.
30 x side jump twists • 30 second break • x 2
Targets: Core, Calves, Quads, Glutes, Hamstrings
6. High Knee Jumps
Stand with both feet firmly on the trampoline. Putting all of your balance on one leg, use the momentum of the trampoline to shift your weight from one leg to the other, lifting the the opposite knee each time so that it is level with your belly button. Depending on your fitness level, you can do 30 fast consecutive high knee jumps, or you can include a small bounce in between each jump if it’s easier.
Continue to lift your knees in this way 30 times, before taking a 30 second break. Repeat this exercise 3 times.
30 x knee lifts • 30 second break • x 3
Use the handlebar to maintain your balance if needed. The higher you lift your knee, the more difficult this exercise will be.
Targets: Glutes, Quads, Hamstring, Calves, Core
Fitness Trampoline Workout: Cool Down
1-2 minutes of light bouncing on the trampoline will sufficiently lower your heart rate to normal and prevent the build up of lactic acid in your muscles after exercising. To help further loosen out the muscles, it is also important to stretch afterwards (arm raises, side arm rotations, lunges, side lunges, neck rolls, etc.).
Repeating this trampoline fitness workout 2-3 times a week is a highly-effective way to increase your fitness levels, stay active and keep your body in shape. After you have completed this exercise workout a few times, you can start to increase the number of reps for each exercise or make the workouts more difficult by jumping higher, squatting lower, etc.
No matter what your fitness level however, it is always important to be aware of your capabilities and to never overexert or risk injury to yourself. Be aware of your surroundings and always read the safety guide before beginning any form of exercise with this trampoline.
Don’t have your own trampoline? Check out the Powerball® Indoor Exercise Trampoline and all of the other fantastic products available in our online store. Kick-start your fitness goals today with the Powerball® Indoor Exercise Trampoline – all from the comfort of your own home.
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