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

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

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

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes, Calves
auxiliary muscles:Adductors, Shins, Abductors, Lower Back
required:Bench
optional:Weight Cuffs, Dumbbells (2)
level:Normal
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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High Pulls

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