Jumpsport 370 Cardio Breakdown

Here is the breakdown of the Cardio chapter on the dvd that came with the Fitness Trampoline 370 bungee which can be a guide of what to try with your own music:
The warmup was immediately an intense interval so do your own warmup first.
each move is done about 10 seconds then the next move is added on for about 10 seconds then both repeated then another move is added on and the combination repeated and so on

Warmup:
walk/march 10 seconds
light jog 10 seconds
repeat walk 10 seconds-light jog 10 seconds

walk 10 seconds-light jog light10 seconds-high knee jog 10 seconds
repeat

walk-light jog-high knee jog-kick back run
repeat
walk-light jog-high knee jog-kick back run-fast feet
repeat

First Cardio:

slow bounce is a wide legged bounce then bounce-hold

or wide leg bounce landing in a stationary squat

fast bounces are consecutive wide legged double legged bounces

slow bounce a few times

fast bounce a few times

repeat

Ski: one leg forward and opposite arm forward
double bounce each side (slow ski) repeat a few times
single bounce alternating sides (fast ski) repeat a few times
repeat above then add
single single double, repeat single single double a few times
repeat all: slow for a few times then fast a few times then fast-fast-slow a few times

Lower Body Twists:

Twist lower body to one side while upper body stays front with arms going in opposite direction of knees

double bounce to one side (slow), double bounce to the other side (slow) repeat

then single twist to each side (fast) repeat

repeat doing slow double twists a few times and fast single twists a few times

then add-on syncopation:

single-single-double or fast-fast-slow

single-single-double or fast-fast-slow

Jumpin Jacks:

legs apart with arms up/ legs together with arms down

double bounce legs apart, double bounce legs together (slow)
repeat
single bounce (fast jumping jacks)
repeat a double bounce a few times
repeat a single bounce a few times
then syncopated jumping jacks a few times:
single-single-double
or
legs apart once-legs together once-legs apart two bounces
legs together once-legs apart once-legs together two bounces
(can modify by doing just arms or just legs)

repeat the above a few times
a few slow jacking jacks
a few fast jumping jacks
a few syncopated jumping jacks

wide legged hops:
single hop side-to-side (fast)
double hop on one leg then the other (slow)
single hop a few times
double hop a few times
syncopated hop a few times: fast-fast-slow, fast-fast-slow
side-to-side then double single leg
side-to-side then double other leg
(eg: left to right then double left leg
right to left then double right leg)

Narrow legged jogging hops/Basketball lay ups:
alternate leg jog or hop(fast)
then add on
double bounce on one leg while doing a basketball layup with the other arm (slow)
combo will be fast-fast-slow
hop-hop- layup, hop-hop-layup

(eg: hop right foot, hop left foot, hop on right foot twice while doing a layup

hop left foot, hop on right foot, double hop on left foot with layup arm action right arm)

Stretch is done while standing on the rebounder and is pretty routine