logoHome Gym Exercises

Simply train effectively!

Plyometric Exercises Without Equipment / Home Workouts

Options
* Stretching exercises are not included in this list!

180 Jump Squat

muscles:HamstringsMuscle, CalvesMuscle, GlutesMuscle, QuadricepsMuscle
synergists:Rectus AbdominisMuscle, AdductorsMuscle, ObliquesMuscle, AbductorsMuscle, Lower BackMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Dumbbells (2), Kettlebell, Kettlebells (2), Weight Cuffs, Dumbbell
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do 180 Jump Squat

Globe Jumps

muscles:QuadricepsMuscle, HamstringsMuscle, AdductorsMuscle, CalvesMuscle, GlutesMuscle
synergists:Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle, AbductorsMuscle, ShinsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Easy
exercise type:Plyometrics, Cardio
exercise benefits and how to do Globe Jumps

Star Jump

muscles:CalvesMuscle, GlutesMuscle, QuadricepsMuscle
synergists:AbductorsMuscle, Lower BackMuscle, DeltoidsMuscle, HamstringsMuscle, AdductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs, Dumbbells (2)
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Star Jump

Tuck Jumps

muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
synergists:Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle, AdductorsMuscle, AbductorsMuscle, CalvesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Tuck Jumps

Burpee

muscles:TricepsMuscle, Pectoralis MajorMuscle, QuadricepsMuscle
synergists:DeltoidsMuscle, Rectus AbdominisMuscle, HamstringsMuscle, GlutesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Fitness Mat
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Burpee

Crab Kick

muscles:Lower BackMuscle, GlutesMuscle, Rectus AbdominisMuscle, ObliquesMuscle, HamstringsMuscle
synergists:TricepsMuscle, AdductorsMuscle, TrapeziusMuscle, AbductorsMuscle, DeltoidsMuscle, QuadricepsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Fitness Mat, Weight Cuffs
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Crab Kick

Donkey Kick

muscles:Lower BackMuscle, Rectus AbdominisMuscle, GlutesMuscle
synergists:TricepsMuscle, TrapeziusMuscle, DeltoidsMuscle, QuadricepsMuscle, HamstringsMuscle, CalvesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Donkey Kick

Jump Squat

muscles:HamstringsMuscle, CalvesMuscle, QuadricepsMuscle, GlutesMuscle
synergists:Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle, ShinsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs, Dumbbells (2), Kettlebells (2), Backpack
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Jump Squat