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Plyometrics / Plyometric Exercises And Workouts At Home

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* Stretching exercises are not included in this list!

Crab Kick

muscles:Rectus AbdominisMuscle, ObliquesMuscle, HamstringsMuscle, Lower BackMuscle, GlutesMuscle
auxiliary muscles:QuadricepsMuscle, TricepsMuscle, AdductorsMuscle, TrapeziusMuscle, AbductorsMuscle, DeltoidsMuscle
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

Skier Swings

muscles:DeltoidsMuscle, TrapeziusMuscle
auxiliary muscles:Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle, QuadricepsMuscle, HamstringsMuscle, GlutesMuscle, Latissimus DorsiMuscle
Starting PositionExecution required:Dumbbells (2) / Kettlebells (2)
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Skier Swings

Burpee

muscles:QuadricepsMuscle, TricepsMuscle, Pectoralis MajorMuscle
auxiliary muscles:DeltoidsMuscle, Rectus AbdominisMuscle, HamstringsMuscle, GlutesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Fitness Mat
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Burpee

Jump Squat

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

Tuck Jumps

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

Pop Squat

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

Snap-up

muscles:Rectus AbdominisMuscle, AbductorsMuscle, ObliquesMuscle, GlutesMuscle, AdductorsMuscle
auxiliary muscles:ShinsMuscle, TrapeziusMuscle, HamstringsMuscle, Lower BackMuscle
Starting PositionExecution required:Medicin Ball / Stool
optional:Weight Cuffs
fitness level:Hard
exercise type:Plyometrics
exercise benefits and how to do Snap-up

Donkey Kick

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