* 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:Quadriceps, Hand Extensors, Latissimus Dorsi, Trapezius, Calves, Lower Back, Teres Muscles, Hand Flexors, Deltoids
required:Kettlebell / Medicin Ball / Dumbbell / Backpack
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:Quadriceps, Hamstrings, Calves, Glutes
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:Deltoids, Hamstrings, Trapezius, Lower Back
auxiliary muscles:Triceps, Hand Flexors, Quadriceps, Hand Extensors, Glutes, Teres Muscles
required:Dumbbell / Kettlebell
level:Hard
type:Strength, Plyometrics
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Globe Jumps

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

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

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

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