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

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Calves, Hamstrings, Glutes
auxiliary muscles:Abductors, Lower Back, Rectus Abdominis, Adductors, 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:Quadriceps, Hamstrings, Glutes, Rectus Abdominis, Obliques
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, Glutes, Hamstrings, Calves
auxiliary muscles:Lower Back, Shins, Adductors, Abductors
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:Quadriceps, Biceps, Hamstrings, Hand Flexors, Adductors, Abductors, Lower Back, Glutes
required:EZ Bar / Barbell / Dumbbells (2)
level:Hard
type:Strength, Plyometrics
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Kneeling Jumps / Ninja Jumps

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps
auxiliary muscles:Lower Back, Hamstrings, Calves
required:Nothing
optional:Weight Cuffs, Fitness Mat, Backpack
level:Challenging
type:Strength, Plyometrics, Cardio
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