Getting back in shape with the Fit Trampo

Beginner 4 weeks 3x/week

article rating 4.5/5 40

This programme is split into 2 levels: beginner and intermediate/advanced.
This means you can start at the first level and move up to the next one when you feel able to.

You will have 3 sessions per week for 4 weeks, each with different objectives:
- one cardio-focused workout
- one strength-based workout
- one programme that mixes the two.

The benefit of the trampoline is that it gives you an all-round workout to boost your fitness. You will strengthen your entire body (particularly your deeper muscles), as well as building endurance, burning plenty of calories, and having fun.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.

And for the full experience, we recommend using bluetooth speakers or headphones.

Valery Towanou

Sports coach

You need to have Decathlon Coach application to launch this program !

Week 1 - Intro to the exercises

Focus on tensing your abs and pelvic floor

01. Full-body strengthening (18 min)

Session 1 : Full-body strengthening (18 min)

Here's your first session!
The aim is to get used to the trampoline and control the intensity of your jumps so that you can control your movements and get the most out of the workout.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Before session advice

Take the time to familiarise yourself with the trampoline and pace yourself.

Session exercises

01
Warm-up: Spine roll-downs and roll-ups
02
Warm-up: Chest rotations
03
Warm-up: Proprioceptive foot movements
04
Warm-up: Single and double knee raises
05
Demo of the first combo
06
Circuit 1: V step with leg bend (15 sec)
07
Circuit 1: 8 alternating knees and 8 twists (15 sec)
08
Circuit 1: Squat jumps (15 sec)
09
Circuit 1: 8 alternating knees and 8 twists (15 sec)
10
Circuit 1: #2
11
Demo of the second combo
12
Circuit 2: 3 bounces then stop in a deep squat (15 sec)
13
Circuit 2: Double scissor (15 sec)
14
Circuit 2: 3 jumps on one leg then stop on one leg with your knee bent (15 sec)
15
Circuit 2: Double scissor (15 sec)
16
Circuit 2: #2
17
Core demo
18
Core: 4 rolls (15 sec)
19
Core: 4 rolls with standing finish (20 sec)
20
Core: Arm & leg raise (30 sec)
21
Core: Plank (30 sec)
22
Stretching: Quadriceps
23
Stretching: Hamstrings
24
Stretching: Glutes
25
Stretching: Calves
26
Stretching: Back
27
Stretching: Shoulders

After session advice

Take the time to stretch and review your workout.
How did you feel?
Do you need to take things a bit more gently so you can last the full time, or do you need to up the intensity? Did you take the time to focus on getting your form right and tensing your abs and pelvic floor?

02. Cardio interval workout (22 min)

Session 2 : Cardio interval workout (22 min)

During this workout, you will do 2 phases of cardio intervals. Each phase contains 6 intervals.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Before session advice

During the dynamic movements, tilt your chest slightly forwards and keep your back flat. This releases your lower back and lets you put more power through your jumps.

Session exercises

01
Warm-up: Spine roll-downs and roll-ups
02
Warm-up: Chest rotations
03
Warm-up: Proprioceptive foot movements
04
Warm-up: Single and double knee raises
05
Circuit 1: Dynamic high knees (15 sec)
06
Circuit 1: Scissors (15 sec)
07
Circuit 1: Dynamic high knees (15 sec)
08
Circuit 1: Scissors (15 sec)
09
Circuit 1: 8 high knees + 8 scissors (15 sec)
10
Circuit 1: 8 high knees + 8 scissors (15 sec)
11
Circuit 2: Spiderman crunch (15 sec)
12
Circuit 2: Left side plank (15 sec)
13
Circuit 2: Right side plank (15 sec)
14
Circuit 2: Spiderman crunch (15 sec)
15
Circuit 1: Cardio #2
16
Circuit 2: Core #2
17
Circuit 2: Core #2
18
Stretching: Quadriceps
19
Stretching: Hamstrings
20
Stretching: Glutes
21
Stretching: Calves
22
Stretching: Back
23
Stretching: Shoulders

After session advice

03. Cardio/strength mix (30 min)

Session 3 : Cardio/strength mix (30 min)

We are mixing together cardio and strength exercises

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Before session advice

Opt for quality over quantity

Session exercises

01
Warm-up: Spine roll-downs and roll-ups
02
Warm-up: Chest rotations
03
Warm-up: Proprioceptive foot movements
04
Warm-up: Single and double knee raises
05
Cardio combo demo
06
Circuit 1: Hopping (15 sec)
07
Circuit 1: Squat and knee raise (15 sec)
08
Circuit 1: Ski jumps (15 sec)
09
Circuit 1: Squat with side leg raise (15 sec)
10
Circuit 1: #1
11
Strength combo demo
12
Circuit 2: Press-ups on your knees (15 sec)
13
Circuit 2: Rolls with feet lifted (30 sec)
14
Circuit 2: #2
15
Circuit 1 and 2: #2
16
Circuit 1 and 2: #3
17
Circuit 3: Spiderman crunch (15 sec)
18
Circuit 3: Left side plank (15 sec)
19
Circuit 3: Spiderman crunch (15 sec)
20
Circuit 3: Right side plank (15 sec)
21
Circuit 3: Core #2
22
Stretching: Quadriceps
23
Stretching: Hamstrings
24
Stretching: Glutes
25
Stretching: Calves
26
Stretching: Back
27
Stretching: Shoulders

After session advice

Week 2 - Getting to grips with the exercises

Focus on tensing your abs and pelvic floor

04. Full-body strengthening (18 min)

Session 4 : Full-body strengthening (18 min)

Before session advice

Take the time to familiarise yourself with the trampoline and pace yourself.

Session exercises

01
Warm-up: Spine roll-downs and roll-ups
02
Warm-up: Chest rotations
03
Warm-up: Proprioceptive foot movements
04
Warm-up: Single and double knee raises
05
Demo of the first combo
06
Circuit 1: V step with leg bend (15 sec)
07
Circuit 1: 8 alternating knees and 8 twists (15 sec)
08
Circuit 1: Squat jumps (15 sec)
09
Circuit 1: 8 alternating knees and 8 twists (15 sec)
10
Circuit 1: #2
11
Demo of the second combo
12
Circuit 2: 3 bounces then stop in a deep squat (15 sec)
13
Circuit 2: Double scissor (15 sec)
14
Circuit 2: 3 jumps on one leg then stop on one leg with your knee bent (15 sec)
15
Circuit 2: Double scissor (15 sec)
16
Circuit 2: #2
17
Core demo
18
Core: 4 rolls (15 sec)
19
Core: 4 rolls with standing finish (20 sec)
20
Core: Arm & leg raise (30 sec)
21
Core: Plank (30 sec)
22
Stretching: Quadriceps
23
Stretching: Hamstrings
24
Stretching: Glutes
25
Stretching: Calves
26
Stretching: Back
27
Stretching: Shoulders

After session advice

05. Cardio interval workout (22 min)

Session 5 : Cardio interval workout (22 min)

Before session advice

During the dynamic movements, tilt your chest slightly forwards and keep your back flat. This releases your lower back and lets you put more power through your jumps.

Session exercises

01
Warm-up: Spine roll-downs and roll-ups
02
Warm-up: Chest rotations
03
Warm-up: Proprioceptive foot movements
04
Warm-up: Single and double knee raises
05
Circuit 1: Dynamic high knees (15 sec)
06
Circuit 1: Scissors (15 sec)
07
Circuit 1: Dynamic high knees (15 sec)
08
Circuit 1: Scissors (15 sec)
09
Circuit 1: 8 high knees + 8 scissors (15 sec)
10
Circuit 1: 8 high knees + 8 scissors (15 sec)
11
Circuit 2: Spiderman crunch (15 sec)
12
Circuit 2: Left side plank (15 sec)
13
Circuit 2: Right side plank (15 sec)
14
Circuit 2: Spiderman crunch (15 sec)
15
Circuit 1: Cardio #2
16
Circuit 2: Core #2
17
Circuit 2: Core #2
18
Stretching:Quadriceps
19
Stretching: Hamstrings
20
Stretching: Glutes
21
Stretching: Calves
22
Stretching: Back
23
Stretching: Shoulders

After session advice

06. Cardio/strength mix (30 min)

Session 6 : Cardio/strength mix (30 min)

Before session advice

Opt for quality over quantity

Session exercises

01
Warm-up: Spine roll-downs and roll-ups
02
Warm-up: Chest rotations
03
Warm-up: Proprioceptive foot movements
04
Warm-up: Single and double knee raises
05
Cardio combo demo
06
Circuit 1: Hopping (15 sec)
07
Circuit 1: Squat and knee raise (15 sec)
08
Circuit 1: Ski jumps (15 sec)
09
Circuit 1: Squat with side leg raise (15 sec)
10
Circuit 1: #1
11
Strength combo demo
12
Circuit 2: Press-ups on your knees (15 sec)
13
Circuit 2: Rolls with feet lifted (30 sec)
14
Circuit 2: #2
15
Circuit 1 and 2: #2
16
Circuit 1 and 2: #3
17
Circuit 3: Spiderman crunch (15 sec)
18
Circuit 3: Left side plank (15 sec)
19
Circuit 3: Spiderman crunch (15 sec)
20
Circuit 3: Right side plank (15 sec)
21
Circuit 3: Core #2
22
Stretching: Quadriceps
23
Stretching: Hamstrings
24
Stretching: Glutes
25
Stretching: Calves
26
Stretching: Back
27
Stretching: Shoulders

After session advice

Week 3 - Upping the intensity

This week, we introduce some new exercises. We'll increase the intensity to get better results and have more fun.

07. Strength training (27 min)

Session 7 : Strength training (27 min)

Here is the first session of the third week. It's a muscle strengthening workout that increases in intensity. Enjoy your workout!

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Before session advice

As the intensity of the session goes up, it's easy to let your technique slip. Make sure you prioritise quality movements over quantity.

Session exercises

01
Warm-up: Spine roll-downs and roll-ups
02
Warm-up: Chest rotations
03
Warm-up: Proprioceptive foot movements
04
Warm-up: Single and double knee raises
05
Demo of the first combo
06
Circuit 1: Squat with side leg raise (15 sec)
07
Circuit 1: Alternating bum kicks (15 sec)
08
Circuit 1: Squat jump forward and double bounce back (15 sec)
09
Circuit 1: Alternating bum kicks (15 sec)
10
Circuit 1: #2
11
Core combo demo
12
Core 1: Seated crunch (15 sec)
13
Core 1: Seated bounce on the trampoline (15 sec)
14
Core 1: #2
15
Core 2: Mountain climbers (15 sec)
16
Core 2: Left side plank (15 sec)
17
Core 2: #2
18
Core 1 and 2: #3
19
Circuit 1: #3
20
Circuit 1: #4
21
Core 1 and 2: #4
22
Stretching: Quadriceps
23
Stretching: Hamstrings
24
Stretching: Glutes
25
Stretching: Calves
26
Stretching: Back
27
Stretching: Shoulders

After session advice

Remember to stretch and have a drink.

08. Cardio Interval Training (28 minutes)

Session 8 : Cardio Interval Training (28 minutes)

Here is the cardio session. It's an interval workout. This method is perfect for burning lots of calories.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Before session advice

Always listen to your body and your heart rate. Adapt the workout if necessary.

Session exercises

01
Warm-up: Spine roll-downs and roll-ups
02
Warm-up: Chest rotations
03
Warm-up: Proprioceptive foot movements
04
Warm-up: Single and double knee raises
05
Circuit 1: Star jumps (15")
06
Circuit 1: Lateral 3-step run (30 sec)
07
Circuit 1: Basic jump (15 sec)
08
Circuit 1: Lateral 3-step run (30 sec)
09
Circuit 1: #2
10
Circuit 1: #3
11
Core 1: Mountain climbers (15 sec)
12
Core 1: Left side plank (15 sec)
13
Core 1: Right side plank (15 sec)
14
Core 1: Mountain climbers (15 sec)
15
Circuit 1: #4 #5 and #6
16
Core 1: #2 and #3
17
Stretching: Quadriceps
18
Stretching: Hamstrings
19
Stretching: Glutes
20
Stretching: Calves
21
Stretching: Back
22
Stretching: Shoulders

After session advice

How do you feel?
To aid recovery, remember to drink plenty and have something to eat. You can also massage your muscles with a foam roller or massage ball.

09. A bit of everything! Cardio and strength (22 minutes)

Session 9 : A bit of everything! Cardio and strength (22 minutes)

For the final session of the week, we're going to pair cardio with strength training. The aim is to improve your cardiovascular endurance and carry on toning your entire body.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.

Before session advice

Don't hold back! You can do it! But don't forget you can adapt the intensity if you need to. Do what feels right for you!

Session exercises

01
Warm-up: Spine roll-downs and roll-ups
02
Warm-up: Chest rotations
03
Warm-up: Proprioceptive foot movements
04
Warm-up: Single and double knee raises
05
Cardio combo demo
06
Circuit 1: 8 twists and 4 star jumps (15 sec)
07
Circuit 1: Double pulse squat (15 sec)
08
Circuit 1: 8 twists and 4 star jumps (15 sec)
09
Circuit 1: Squat and knee raise (15 sec)
10
Circuit 1: #1 continued
11
Strength combo demo
12
Circuit 2: Seated crunch on the trampoline (15 sec)
13
Circuit 2: Seated bounce on the trampoline (15 sec)
14
Circuit 2: Seated crunch on the trampoline (15 sec)
15
Circuit 2: Seated bounce on the trampoline (15 sec)
16
Circuit 2: Front plank (15 sec)
17
Circuit 2: Left side plank (15 sec)
18
Circuit 2: Front plank (15 sec)
19
Circuit 2: Right side plank (15 sec)
20
Circuit 1: #2
21
Circuit 2: #2
22
Stretching: Quadriceps
23
Stretching: Hamstrings
24
Stretching: Glutes
25
Stretching: Calves
26
Stretching: Back
27
Stretching: Shoulders

After session advice

This is an all-round workout! Take the time to recover. Drink and have a snack if you need to.

Week 4 - Making more progress

Throw everything at this last week of the programme

10. Strength training (27 min)

Session 10 : Strength training (27 min)

Before session advice

As the intensity of the session goes up, it's easy to let your technique slip. Make sure you prioritise quality movements over quantity.

Session exercises

01
Warm-up: Spine roll-downs and roll-ups
02
Warm-up: Chest rotations
03
Warm-up: Proprioceptive foot movements
04
Warm-up: Single and double knee raises
05
Demo of the first combo
06
Circuit 1: Squat with side leg raise (15 sec)
07
Circuit 1: Alternating bum kicks (15 sec)
08
Circuit 1: Squat jump forward and double bounce back (15 sec)
09
Circuit 1: Alternating bum kicks (15 sec)
10
Circuit 1: #2
11
Core combo demo
12
Core 1: Seated crunch (15 sec)
13
Core 1: Seated bounce on the trampoline (15 sec)
14
Core 1: #2
15
Core 2: Mountain climbers (15 sec)
16
Core 2: Left side plank (15 sec)
17
Core 2: #2
18
Core 1 and 2: #3
19
Circuit 1: #3
20
Circuit 1: #4
21
Core 1 and 2: #4
22
Stretching: Quadriceps
23
Stretching: Hamstrings
24
Stretching: Glutes
25
Stretching: Calves
26
Stretching: Back
27
Stretching: Shoulders

After session advice

Remember to stretch and have a drink.

11. Cardio Interval Training (28 minutes)

Session 11 : Cardio Interval Training (28 minutes)

Before session advice

Always listen to your body and your heart rate. Adapt the workout if necessary.

Session exercises

01
Warm-up: Spine roll-downs and roll-ups
02
Warm-up: Chest rotations
03
Warm-up: Proprioceptive foot movements
04
Warm-up: Single and double knee raises
05
Circuit 1: Star jumps (15")
06
Circuit 1: Lateral 3-step run (30 sec)
07
Circuit 1: Basic jump (15 sec)
08
Circuit 1: Lateral 3-step run (30 sec)
09
Circuit 1: #2
10
Circuit 1: #3
11
Core 1: Mountain climbers (15 sec)
12
Core 1: Left side plank (15 sec)
13
Core 1: Right side plank (15 sec)
14
Core 1: Mountain climbers (15 sec)
15
Circuit 1: #4 #5 and #6
16
Core 1: #2 and #3
17
Stretching: Quadriceps
18
Stretching: Hamstrings
19
Stretching: Glutes
20
Stretching: Calves
21
Stretching: Back
22
Stretching: Shoulders

After session advice

How do you feel?
To aid recovery, remember to drink plenty and have something to eat. You can also massage your muscles with a foam roller or massage ball.

12. A bit of everything! Cardio and strength (22 min)

Session 12 : A bit of everything! Cardio and strength (22 min)

Before session advice

Don't hold back! You can do it! But don't forget you can adapt the intensity if you need to. Do what feels right for you!

Session exercises

01
Warm-up: Spine roll-downs and roll-ups
02
Warm-up: Chest rotations
03
Warm-up: Proprioceptive foot movements
04
Warm-up: Single and double knee raises
05
Cardio combo demo
06
Circuit 1: 8 twists and 4 star jumps (15 sec)
07
Circuit 1: Double pulse squat (15 sec)
08
Circuit 1: 8 twists and 4 star jumps (15 sec)
09
Circuit 1: Squat and knee raise (15 sec)
10
Circuit 1: #1 continued
11
Strength combo demo
12
Circuit 2: Seated crunch on the trampoline (15 sec)
13
Circuit 2: Seated bounce on the trampoline (15 sec)
14
Circuit 2: Seated crunch on the trampoline (15 sec)
15
Circuit 2: Seated bounce on the trampoline (15 sec)
16
Circuit 2: Front plank (15 sec)
17
Circuit 2: Left side plank (15 sec)
18
Circuit 2: Front plank (15 sec)
19
Circuit 2: Right side plank (15 sec)
20
Circuit 1: #2
21
Circuit 2: #2
22
Stretching: Quadriceps
23
Stretching: Hamstrings
24
Stretching: Glutes
25
Stretching: Calves
26
Stretching: Back
27
Stretching: Shoulders

After session advice

This is an all-round workout! Take the time to recover. Drink and have a snack if you need to.

Coach advice

"Welcome to the world of trampolining. Take things easy to start with, and you'll soon feel at ease on your trampoline. Remember that you can always reduce the intensity of the movements to help you last to the very end. Your body will quickly feel the benefits of this fun type of workout. Keep yourself safe by jumping with your feet flat and your knees soft. Always tense your abs by slightly sucking in your stomach, and activate your pelvic floor (squeeze your nether regions :-) ). And you're ready to jump!"

Valery Towanou

Sports coach

Want to move with Decathlon Coach? ;)
It's happening right here 👇

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Getting back in shape with the Fit Trampo

Valery Towanou

Week 1 - Intro to the exercises

Week 2 - Getting to grips with the exercises

Week 3 - Upping the intensity

Week 4 - Making more progress

Coach advice

Valery Towanou

Want to move with Decathlon Coach? ;)It's happening right here 👇

Want to move with Decathlon Coach? ;)
It's happening right here 👇