I thought Id start training for ski season early a couple of weeks ago, so my godfather, who is a personal trainer, said he would help me figure out a program to use on my trampoline that was quick, easy, but effective.
Here it is, hope it helps you too. I suggest a bigger trampoline, when you start to get tired, you move around a bit.
The program is essentially bouncing on a trampoline for 10 minutes solid. Here's the breakdown.
1st MINUTE: Bounce normally, just medium height, or if you want extra cardio impact, as high as you can. This works the back of your calves, and is obviously good cardio.
2nd MINUTE: Bounce, and when you get to maximum height, tuck your legs, and tap your heels against your ass. This works not only your calves, but also the top of your thigh, by stretching the muscle. Plus, it helps your air chill. (How comfortable you are in the air.)
3rd MINUTE: Bounce, and when you get to maximum height, tuck your legs, and grab the bottoms of your feet. This helps your air chill as well, and also develops muscle awareness for grabs.
4th MINUTE: Bounce normally, medium height, and spin 180 back and forth. This works one leg more than the other, with your legs pretty much taking turns being excercised.
5th MINUTE: Bounce normally, just medium height, or full height if you want, just like before.
Take a 30 second break. Dont let yourself cool down completely, walk in circles around the circumference of your tramp. Thirty seconds doesnt seem like a long break, but it feels pretty good in the middle of this routine.
Do the same for the last 5 minutes, but end strong. For the last minute, go crazy, and backflip, frontflip, whatever. If you cant flip, just spin. When you're done, cool down slowly by just bouncing softly and low for a while, or walking in slow circles again. Then go inside and have a nice glass of water.
Get someone to time you, wear a stopwatch, or put a clock where you can see it.
DONT FORGET TO STRETCH.
Hope this helps.