 We're going to show you how to work out on this Opti trampoline. Michelle is going to demonstrate how to jogging, so just copy her. Hop up onto the trampoline, Michelle. As you can see, she's wearing trainers. Start off by slowly jogging on the trampoline, building up your speed until you're running on the trampoline, and keep those knees up. Make sure you're landing with soft knees, so think about what you're doing and stay in control. Keep your arms moving for speed, abs tight for stability. This is a great cardiovascular workout, isn't it, Michelle? You can interval train on here without the same impact on your joints as you get from running on the road or even a treadmill. Try slowly jogging to warm up for two minutes, then with as much speed and power as you can for 30 seconds. Alternate this with 30 seconds rest eight to ten times. Interval training is a great way to burn more calories. Michelle and I are going to show you how to do lunges on your Opti trampoline. Copy Michelle and place one foot on the trampoline. Place the other foot flat on the floor in front of you. Now lower your hips down towards the trampoline, bending at both knees. Dropping that back knee real low. See that right angle there? Raise back up and repeat. Bringing that front thigh parallel to the ground. Don't let your knees pass your toes. Now your back knee shouldn't touch the trampoline. If it does, you're standing too close and move forward a little bit. This is great for your balance and general stability, as well as increasing the strength in your legs. Working large, individual muscle groups like this helps burn more calories. Aim to do 10 to 15 reps on each leg and four sets with a minute or two rest in between sets, depending upon your ability. You can use your Opti trampoline in conjunction with other equipment, both to vary your routine and work other muscle groups. Michelle has neoprene covered dumbbells and we're going to show you a single leg lateral raise. Stand in the centre of the trampoline with a dumbbell in each hand. Slightly bend your knees and lift one foot off the trampoline. Try to keep your balance, which will really test your core. Keep those abs nice and tight. Now slowly raise those dumbbells out to the side and back again and back up and back down. It's okay to slightly bend your arms. If you lose your balance, place a foot down, steady yourself before trying again. Your balance will improve and you will get slightly better over time. Keep going, repeating the raise of the dumbbell eight times. Remember to keep your knees slightly bent and to keep that foot up. Can you feel it, Michelle? You should be able to feel that at home too. This will strengthen your knees. Switch legs and repeat. Then rest for a minute or so and continue for another two sets on this upper and lower body workout. You can wear ankle weights whilst using your Opti trampoline to increase your resistance and make your workout a little bit harder. Michelle and I are going to show you how to do weighted heel kicks for leg strength. You'll really feel this work in the backs of your legs. Just watch and mirror Michelle. Wearing your training shoes and your ankle weights stand in the center of the trampoline. Start slowly jogging. Pull in your heels to touch your bottom. Jog for two minutes as a warm-up and start building up your speed making sure you land with soft knees. You're doing great there, Michelle. Make sure you keep those abs tight for stability and to work your core. Remember to keep those heels high as high as you can and go as fast as you can for a minute. Keep going. You can do it. And then rest for 30 seconds. This is a superb cardiovascular workout as you can probably tell. And the trampoline provides a softer landing for your joints and traditional running. Build up to eight intervals.