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.
You can really do as many of each move and combination as you feel like doing
Warmup:
walk/March 10 seconds or counts
light jog 10 seconds
walk 10 counts-light jog 10 seconds or counts
repeat a few times
then add-on
walk 10 counts-light jog 10 counts -high knee jog 10 counts
repeat a few times
then add-on
walk-light jog-high knee jog-kick back run
repeat a few times then add-on
walk-light jog-high knee jog-kick back run-fast feet
repeat a few times till ready to move on
First Cardio:
Slow Bounce: Bounce then hold in a squat on the second bounce
repeat 10 times
Fast Bounce: just a double legged bounce without the hold
repeat 10 or more times
then Slow Bounce 10 seconds and Fast Bounce 10 seconds
repeat till ready to move on
Ski: one leg forward and opposite arm forward
double bounce each side (slow ski) repeat 10 times
single bounce alternating sides (fast ski) repeat ~10 seconds
repeat above then add-on
single single double, repeat single single double 10 times
repeat all: slow for 10 counts then fast 10 seconds then fast-fast-slow syncopation 10 counts
repeat till ready to move on
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 10 times
then single twist to each side (fast) repeat 10 or more times
repeat doing slow double twists 10 times and fast single twists 10 times
then add-on syncopation:
single-single-double or fast-fast-slow
single-single-double or fast-fast-slow
repeat 10 double, 10 single, 10 syncopated a few times till ready to move on
Jumpin Jacks:
legs apart with arms up/ legs together with arms down
double bounce legs apart, double bounce legs together (slow)
repeat 10 times
single bounce (fast jumping jacks) for 10 or more seconds
repeat a double bounce 10 seconds or counts
repeat a single bounce 10 counts
then add-on 10 syncopated jumping jacks:
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
10 slow jacking jacks
10 fast jumping jacks
10 syncopated jumping jacks till ready to move on
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)
repeat 10 single, 10 double, 10 syncopated a few times
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)
do fast hops 10 times then a syncopated hop each side and repeat
(this is a repeat posting because post was missing and deleted during a Blogger problem so editing will be done as needed)
you can find a cardio clip at
http://neverendingplateau.blogspot.com/2012/01/jumpsport-fitness-trampoline-cardio.html
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