* Stretching exercises are not included in this list!

Plyometric Exercises Without Equipment / Home Workouts

180 Jump Squat

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

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Calves, Glutes, Quadriceps, Hamstrings
auxiliary muscles:Shins
required:Nothing
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
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Globe Jumps

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Adductors, Abductors, Glutes
auxiliary muscles:Trapezius, Lower Back, Hamstrings, Shins
required:Nothing
optional:Fitness Mat
level:Normal
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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Kneeling Jumps / Ninja Jumps

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Rectus Abdominis, Adductors, Calves, Lower Back
required:Nothing
optional:Weight Cuffs
level:Easy
type:Strength, Plyometrics, Cardio
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Crab Kick

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Hamstrings, Glutes, Lower Back
auxiliary muscles:Deltoids, Quadriceps, Adductors, Triceps, Abductors, Trapezius
required:Nothing
optional:Weight Cuffs, Fitness Mat
level:Normal
type:Strength, Plyometrics, Cardio
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Burpee

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major, Quadriceps
auxiliary muscles:Deltoids, Rectus Abdominis, Hamstrings, Glutes
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength, Plyometrics, Cardio
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