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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:HamstringsMuscle, AdductorsMuscle, CalvesMuscle, GlutesMuscle, QuadricepsMuscle
auxiliary muscles: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

180 Jump Squat

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

Star Jump

muscles:CalvesMuscle, GlutesMuscle, QuadricepsMuscle
auxiliary muscles:AbductorsMuscle, Lower BackMuscle, DeltoidsMuscle, HamstringsMuscle, AdductorsMuscle
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

Jump Squat

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

Tuck Jumps

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

Burpee

muscles:TricepsMuscle, Pectoralis MajorMuscle, QuadricepsMuscle
auxiliary muscles: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

Lunge Split Jump

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

Donkey Kick

muscles:Lower BackMuscle, Rectus AbdominisMuscle, GlutesMuscle
auxiliary muscles: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