* Stretching exercises are not included in this list!

Plyometrics / Plyometric Exercises And Workouts At Home

Swings with Kettlebell

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

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

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

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

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

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

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Trapezius
auxiliary muscles:Glutes, Lower Back, Quadriceps, Biceps, Hamstrings, Hand Flexors, Adductors, Abductors
required:Barbell / Dumbbells (2) / EZ Bar
level:Hard
type:Strength, Plyometrics
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Globe Jumps

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