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

Tuck Jumps

muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
auxiliary muscles: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
auxiliary muscles: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

Crab Kick

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

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

Jump Squat

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

Lunge Split Jump

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