* 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:Teres Muscles, Hand Flexors, Deltoids, Hand Extensors, Quadriceps, Latissimus Dorsi, Trapezius, Calves, Lower Back
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: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:Calves, Glutes, Quadriceps, Hamstrings
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:Hamstrings, Calves, Glutes, Quadriceps
auxiliary muscles:Shins
required:Nothing
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
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Snatch With Dumbbell

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

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Calves, Glutes
auxiliary muscles:Lower Back, Adductors, Abductors, Shins
required:Bench
optional:Dumbbells (2), Weight Cuffs
level:Normal
type:Plyometrics, Cardio
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Side Mountain Climbers

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Calves, Glutes
auxiliary muscles:Lower Back, Deltoids, Hamstrings, Adductors, Abductors
required:Nothing
optional:Weight Cuffs, Dumbbells (2)
level:Normal
type:Strength, Plyometrics, Cardio
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