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Plyometrics / Plyometric Exercises And Workouts At Home

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* Stretching exercises are not included in this list!

Jump Rope

muscles:QuadricepsMuscle, HamstringsMuscle, CalvesMuscle, GlutesMuscle
auxiliary muscles:Rectus AbdominisMuscle, AdductorsMuscle, TricepsMuscle, Hand FlexorsMuscle, Lower BackMuscle, DeltoidsMuscle
Starting PositionExecution required:Jump Rope
optional:Weight Cuffs
fitness level:Easy
exercise type:Plyometrics, Cardio
exercise benefits and how to do Jump Rope

Globe Jumps

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

Box Jump

muscles:CalvesMuscle, QuadricepsMuscle, GlutesMuscle, HamstringsMuscle
auxiliary muscles:ShinsMuscle, AdductorsMuscle, AbductorsMuscle, Lower BackMuscle
Starting PositionExecution required:Bench
optional:Weight Cuffs, Dumbbells (2)
fitness level:Normal
exercise type:Plyometrics, Cardio
exercise benefits and how to do Box Jump

High Pulls

muscles:DeltoidsMuscle, TrapeziusMuscle
auxiliary muscles:Lower BackMuscle, AdductorsMuscle, AbductorsMuscle, QuadricepsMuscle, GlutesMuscle, BicepsMuscle, HamstringsMuscle, Hand FlexorsMuscle
Starting PositionExecution required:Dumbbells (2) / Barbell / EZ Bar
fitness level:Hard
exercise type:Strength, Plyometrics
exercise benefits and how to do High Pulls

Crab Kick

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

Star Jump

muscles:CalvesMuscle, GlutesMuscle, QuadricepsMuscle
auxiliary muscles: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