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Plyometric Exercises Without Equipment / Home Workouts

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* Stretching exercises are not included in this list!

Globe Jumps

muscles:AdductorsMuscle, CalvesMuscle, GlutesMuscle, QuadricepsMuscle, HamstringsMuscle
synergists:AbductorsMuscle, ShinsMuscle, Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle
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:QuadricepsMuscle, CalvesMuscle, GlutesMuscle
synergists:HamstringsMuscle, AdductorsMuscle, AbductorsMuscle, Lower BackMuscle, DeltoidsMuscle
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

180 Jump Squat

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

Crab Kick

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

Tuck Jumps

muscles:GlutesMuscle, QuadricepsMuscle, HamstringsMuscle
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

Donkey Kick

muscles:Rectus AbdominisMuscle, GlutesMuscle, Lower BackMuscle
synergists:QuadricepsMuscle, HamstringsMuscle, CalvesMuscle, TricepsMuscle, TrapeziusMuscle, DeltoidsMuscle
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:GlutesMuscle, QuadricepsMuscle, HamstringsMuscle, CalvesMuscle
synergists:Lower BackMuscle, Rectus AbdominisMuscle, ShinsMuscle, ObliquesMuscle
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

Tripod

muscles:TricepsMuscle, DeltoidsMuscle, ObliquesMuscle, HamstringsMuscle, GlutesMuscle
synergists:TrapeziusMuscle, Lower BackMuscle, Teres MusclesMuscle, Rectus AbdominisMuscle, CalvesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Fitness Mat
fitness level:Challenging
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Tripod