Circuit training continues to be a program that is essential to clubs and studios worldwide, not only because it works, but because participants love this style of workout. Circuit training is essentially a form of resistance and cardio training, designed to improve various components of fitness.
Ideally, the goal is to move quickly from station to station to keep the heart rate elevated. Effective circuits challenge participants to work outside of their comfort zones. Versatility is another great component of a circuit workout. Circuits can be set up in small or large studio spaces, with a variety of training tools and can be taught to a few, or several, participants.
Enter the fitness trampoline. The fitness trampoline — also referred to as a rebounder — is a multipurpose piece of equipment that can be used for all components of training and is perfect for circuits. Not limited to just jumping, its uses are only restricted to the creativity of the trainer.
When developing a circuit class using a rebounder, begin by breaking down the components of the class into cardio and resistance training. In the mix, include plyometric training, core and abdominal work, as well as balance and flexibility training post-workout. With any equipment, choose exercises that highlight the functionality of the piece. For example, a fitness trampoline is an excellent choice for balance training because it provides a training platform that creates instability within a stable environment.
In addition, exercises that incorporate plyometric training bode well for trampoline training. The reactive surface allows for varying bounding, leaping and jumping actions. Lining up multiple trampolines in a straight row or in quad format and leaping from one to the next is a great cardiovascular boost and challenges a participant’s balance and stopping abilities. The continuous bounding movement is incredibly fun and freeing, and there is no other training equipment that can safely match this functionality.
When choosing cardio exercises, mix it up between high- and moderate-intensity moves. For intensity, include continuous tuck jumps, fast feet football running, slalom jumps (quick lateral jumps from side to side), high-knee runs and power leaps from the floor onto the trampoline, one foot to two foot jumps and landings.
For steady state cardio, include base moves such as jumping jacks, front back hops and cross-country split jumps.
For strength exercises, choose combination moves that keep the heart rate elevated, such as squats and alternating knee lifts (balancing on the mat) and single leg pikes to touch down. In addition to traditional moves like planks and push ups, include plyometrics such as trampoline plyo push ups. With the hands on the mat and feet on the floor, continuously hop the hands in and out from a narrow position to a wide position. For added intensity, coordinate the feet to hop in and out at the same time.
For a new spin on an abdominal core exercise, coach a seated bouncing exercise. Have participants sit on the mat, hands on the frame, feet lightly touching the floor and begin bouncing. Work towards bouncing with hands free and feet off the floor, keeping the abdominals contracted while bouncing. For active recovery between cardio and strength stations, incorporate balance training such as one-foot stands on the mat with the opposite leg moving in challenging patterns.
Prior to starting any rebounding circuit session, familiarize the participants to the fitness trampoline. Have them step on and off the rebounder, walk around the surface mat area, and practice the correct bouncing technique. Often, participants will just get on and jump on the rebounder and find that they can’t control their bounce. Effective cues for correct bouncing include maintaining an athletic-ready position and visualize bouncing in a room with a low ceiling, focusing on pushing down versus jumping up.
With any circuit workout, keep the exercises challenging but simple enough to instruct and cue quickly. Continually observe participants’ responses to gauge how to monitor intensity and spend time pre-planning the exercise choices and quick transitions from move to move. The key is to keep participants moving and engaged in the workout.
The fitness trampoline is a perfect equipment choice for a circuit workout because it is one piece that can be used in multiple ways. Plus, nothing beats the adrenaline high from jumping on a trampoline. Are you ready to jump in, jump on and join the circuit?
Krista Popowych, BHKin. is a master trainer and the education director for JumpSport® Fitness Trampoline™. She can be reached by e-mail at kristap@jumpsport.com.
