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Plyometrics / Plyometric Exercises And Workouts At Home

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* Stretching exercises are not included in this list!

Jump Rope

muscles:QuadricepsMuscle, HamstringsMuscle, CalvesMuscle, GlutesMuscle
auxiliary muscles:Hand FlexorsMuscle, Lower BackMuscle, DeltoidsMuscle, Rectus AbdominisMuscle, AdductorsMuscle, TricepsMuscle
Starting PositionExecution required:Jump Rope
optional:Weight Cuffs
fitness level:Easy
exercise type:Plyometrics, Cardio
exercise benefits and how to do Jump Rope

Globe Jumps

muscles:QuadricepsMuscle, HamstringsMuscle, AdductorsMuscle, CalvesMuscle, GlutesMuscle
auxiliary muscles:ObliquesMuscle, AbductorsMuscle, ShinsMuscle, Lower BackMuscle, Rectus AbdominisMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Easy
exercise type:Plyometrics, Cardio
exercise benefits and how to do Globe Jumps

180 Jump Squat

muscles:QuadricepsMuscle, HamstringsMuscle, CalvesMuscle, GlutesMuscle
auxiliary muscles:AdductorsMuscle, AbductorsMuscle, Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Kettlebells (2), Dumbbells (2), Dumbbell, Kettlebell, Weight Cuffs
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do 180 Jump Squat

Box Jump

muscles:GlutesMuscle, QuadricepsMuscle, HamstringsMuscle, CalvesMuscle
auxiliary muscles:ShinsMuscle, Lower BackMuscle, AdductorsMuscle, AbductorsMuscle
Starting PositionExecution required:Bench
optional:Weight Cuffs, Dumbbells (2)
fitness level:Normal
exercise type:Plyometrics, Cardio
exercise benefits and how to do Box Jump

Star Jump

muscles:CalvesMuscle, GlutesMuscle, QuadricepsMuscle
auxiliary muscles:AbductorsMuscle, Lower BackMuscle, DeltoidsMuscle, HamstringsMuscle, AdductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs, Dumbbells (2)
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Star Jump

Crab Kick

muscles:Rectus AbdominisMuscle, GlutesMuscle, ObliquesMuscle, HamstringsMuscle, Lower BackMuscle
auxiliary muscles:AdductorsMuscle, DeltoidsMuscle, AbductorsMuscle, QuadricepsMuscle, TricepsMuscle, TrapeziusMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs, Fitness Mat
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Crab Kick

High Pulls

muscles:DeltoidsMuscle, TrapeziusMuscle
auxiliary muscles:BicepsMuscle, Hand FlexorsMuscle, QuadricepsMuscle, HamstringsMuscle, Lower BackMuscle, AdductorsMuscle, AbductorsMuscle, GlutesMuscle
Starting PositionExecution required:Dumbbells (2) / Barbell / EZ Bar
fitness level:Hard
exercise type:Strength, Plyometrics
exercise benefits and how to do High Pulls