It could take some getting used to, but it is best to use the Flexbounce fitness trampoline barefoot or with
‘anti-slip’ socks on.
This will provide some cushioning which in turn assures better protection against injuries and most importantly: gives a better feeling!
To get the most out of your trampoline we ’d like to give you a few suggestions on how to use the Flexbounce.

Warming up

In every sport warming up is of the essence. Such is also the case with trampoline jumping. So don’t forget to take your time to get warmed up. With this warm-up you ’ll be warmed up and ready to
go in just 7 minutes.

  • Gently move up and down for about 1 minute on the mat or on the floor. If you are not already on the trampoline: step on the trampoline and continue the warming-up with:
  • 1 minute of gently bouncing up and down
  • 1 minute of jumping jacks
  • 1 minute of downhill skiing. Bend your body slightly forward while holding your upper body completely still. Then quickly start pressing your legs up and down on the trampoline.
  • 1 minute of bodyshake: shake your body loose without letting
    your feet come completely off the mat
  • 1 minute of bouncing up and down, preferably on an average pace

Balance exercises

It is best to follow up the warming-up exercises with balance exercises. These exercises are easy to learn and conveniently fit in each type of workout.

  • Exercise 1: Spread your arms and gently lift one foot off the trampoline. Now hold that foot slightly forward. Try to maintain this position for about 20 seconds for each leg.
  • Exercise 2: raise your right hand and your left leg. Now make sure that your stretched arm and your leg form a diagonal. Try to hold this for as long as you can. Switch sides afterwards.

Cardio exercises

The cool thing about cardio exercises is that you can make them as hard as you want. Fun variations on the standard exercises are kickboxing and dancing on the Flexbounce

  • Exercise 1: jogging on the trampoline. Try to get your arms into the motion as if you ’re actually jogging.
  • Exercise 2: jump to the left and then to the right with your two legs at once holding them together.
  • Exercise 3: jump up as high as you can. While in the air try to pull your knees to your chest
  • Exercise 4: Kick out. Kick with your leg of choice in front of you.

Now start bouncing up and down alternating between legs after each bounce.

Strength exercises

For a varied workout you can easily incorporate a few power exercises.

  • Exercise 1: Push ups with your feet firmly set on the Flexbounce
  • Exercise 2: bicycle crunches. Sit with your legs on the trampoline. Now move your feet forward in a bicycle motion. To make it easier for yourself you can hold the side of the Flexbounce
  • Exercise 3: Lunges. Stand on the trampoline tiptoed with your left foot and place your right foot firmly on the ground. Now move your right knee gently up and down towards the ground. Alternate between legs after every motion.
  • Exercise 4: Planking. A favourite exercise for many athletes, but with the Flexbounce it becomes even more fun. Place both feet firmly on the ground and lay your hands in the push-up position on the Flexbounce. Try to maintain this posture as long as you can without lowering your stomach. This is one of the best ways to
    improve your core stability.

For more information and more great exercises, click on the video below:

Enjoy using the Flexbounce fitness trampoline!