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