* Stretching exercises are not included in this list!

Plyometrics / Plyometric Exercises And Workouts At Home

Tripod

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Deltoids, Obliques, Hamstrings, Glutes
auxiliary muscles:Trapezius, Lower Back, Teres Muscles, Rectus Abdominis, Calves
required:Nothing
optional:Fitness Mat
level:Challenging
type:Strength, Plyometrics, Cardio
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Jumping Ankle Taps

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps
auxiliary muscles:Abductors, Calves, Shins, Rectus Abdominis, Hamstrings, Adductors
required:Nothing
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
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Jump Squat / Straddle Jump On Bench

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Hamstrings, Adductors, Calves, Quadriceps, Abductors
auxiliary muscles:Lower Back, Shins
required:Bench / Stool
optional:Dumbbells (2), Weight Cuffs, Kettlebell, Dumbbell, Kettlebells (2)
level:Normal
type:Strength, Plyometrics, Cardio
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Over And Under With Partner

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Deltoids
auxiliary muscles:Triceps, Rectus Abdominis, Hamstrings, Glutes
required:Medicin Ball
level:Easy
type:Strength, Plyometrics, Cardio
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Punches With Dumbbells

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Trapezius, Triceps
required:Dumbbells (2)
level:Normal
type:Plyometrics
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Lunge Split Jump

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Calves, Glutes, Quadriceps
auxiliary muscles:Lower Back, Rectus Abdominis, Hamstrings
required:Nothing
optional:Dumbbells (2), Kettlebells (2), Weight Cuffs
level:Hard
type:Strength, Plyometrics, Cardio
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Side Jumps

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Adductors
auxiliary muscles:Calves, Abductors
required:Stool / Towel / Bench / Fitness Mat
level:Easy
type:Plyometrics, Cardio
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Tuck Jump With Ball

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Adductors, Abductors, Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Obliques, Calves
required:Medicin Ball
level:Normal
type:Plyometrics, Cardio
More exercise details