* Stretching exercises are not included in this list!

Plyometrics / Plyometric Exercises And Workouts At Home

Swings with Kettlebell

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes
auxiliary muscles:Latissimus Dorsi, Trapezius, Lower Back, Hand Flexors, Teres Muscles, Hand Extensors, Deltoids, Quadriceps, Calves
required:Medicin Ball / Kettlebell / Dumbbell / Backpack
level:Normal
type:Strength, Plyometrics, Cardio
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Pendlay Row

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Teres Muscles
auxiliary muscles:Deltoids, Biceps, Hand Flexors, Pectoralis Major, Trapezius, Lower Back
required:Barbell
level:Hard
type:Strength, Plyometrics
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Jump Rope

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Calves, Glutes, Quadriceps, Hamstrings
auxiliary muscles:Triceps, Hand Flexors, Lower Back, Deltoids, Rectus Abdominis, Adductors
required:Jump Rope
optional:Weight Cuffs
level:Easy
type:Plyometrics, Cardio
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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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Snatch With Dumbbell

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Lower Back, Deltoids, Hamstrings
auxiliary muscles:Triceps, Hand Flexors, Hand Extensors, Teres Muscles, Quadriceps, Glutes
required:Kettlebell / Dumbbell
level:Hard
type:Strength, Plyometrics
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Globe Jumps

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings, Calves
auxiliary muscles:Shins, Lower Back, Adductors, Abductors
required:Bench
optional:Weight Cuffs, Dumbbells (2)
level:Normal
type:Plyometrics, Cardio
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Side Mountain Climbers

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

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