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

Tuck Jumps

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

Crab Kick

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

Burpee

muscles:QuadricepsMuscle, TricepsMuscle, Pectoralis MajorMuscle
synergists:HamstringsMuscle, GlutesMuscle, DeltoidsMuscle, Rectus AbdominisMuscle
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

Jump Squat

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