* Stretching exercises are not included in this list!

Plyometric Exercises Without Equipment / Home Workouts

Jump, One-Legged

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Calves, Glutes
auxiliary muscles:Shins
required:Nothing
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
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Globe Jumps

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Adductors, Calves, Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Obliques, Abductors, Shins
required:Nothing
optional:Weight Cuffs
level:Easy
type:Plyometrics, Cardio
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180 Jump Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Calves, Glutes, Quadriceps, Hamstrings
auxiliary muscles:Adductors, Abductors, Lower Back, Rectus Abdominis, Obliques
required:Nothing
optional:Kettlebell, Weight Cuffs, Dumbbell, Kettlebells (2), Dumbbells (2)
level:Normal
type:Strength, Plyometrics, Cardio
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Side Mountain Climbers

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Rectus Abdominis, Obliques, Quadriceps, Hamstrings
auxiliary muscles:Triceps, Lower Back
required:Nothing
optional:Stool, Seat, Bench
level:Hard
type:Strength, Plyometrics, Cardio
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Star Jump

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Calves, Glutes
auxiliary muscles:Hamstrings, Adductors, Abductors, Lower Back, Deltoids
required:Nothing
optional:Dumbbells (2), Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
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Plank Jumping Jacks

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Adductors, Abductors, Glutes
auxiliary muscles:Trapezius, Lower Back, Hamstrings, Shins
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength, Plyometrics, Cardio
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Kneeling Jumps / Ninja Jumps

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Hamstrings, Calves, Lower Back
required:Nothing
optional:Backpack, Weight Cuffs, Fitness Mat
level:Challenging
type:Strength, Plyometrics, Cardio
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Crab Kick

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Lower Back, Rectus Abdominis, Obliques, Hamstrings
auxiliary muscles:Adductors, Abductors, Triceps, Trapezius, Deltoids, Quadriceps
required:Nothing
optional:Fitness Mat, Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
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Tuck Jumps

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Obliques, Adductors, Abductors, Calves, Lower Back, Rectus Abdominis
required:Nothing
optional:Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
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Burpee

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major, Quadriceps
auxiliary muscles:Deltoids, Rectus Abdominis, Hamstrings, Glutes
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength, Plyometrics, Cardio
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