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

Box Jump

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

Star Jump

muscles:QuadricepsMuscle, CalvesMuscle, GlutesMuscle
auxiliary muscles: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

High Pulls

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

Crab Kick

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