* 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:Calves, Lower Back, Hand Flexors, Teres Muscles, Hand Extensors, Deltoids, Latissimus Dorsi, Quadriceps, Trapezius
required:Medicin Ball / Dumbbell / Backpack / Kettlebell
level:Normal
type:Strength, Plyometrics, Cardio
More exercise details

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
More exercise details

Jump Rope

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

Jump, One-Legged

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

Snatch With Dumbbell

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

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
More exercise details

180 Jump Squat

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

Side Mountain Climbers

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

Box Jump

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

High Pulls

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