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Plyometrics / Plyometric Exercises And Workouts At Home

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* Stretching exercises are not included in this list!

Globe Jumps

muscles:QuadricepsMuscle, HamstringsMuscle, AdductorsMuscle, CalvesMuscle, GlutesMuscle
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

Star Jump

muscles:QuadricepsMuscle, CalvesMuscle, GlutesMuscle
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

High Pulls

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

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

Box Jump

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

180 Jump Squat

muscles:HamstringsMuscle, GlutesMuscle, CalvesMuscle, QuadricepsMuscle
auxiliary muscles:AbductorsMuscle, AdductorsMuscle, Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Kettlebell, Weight Cuffs, Dumbbell, Dumbbells (2), Kettlebells (2)
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:Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle, AdductorsMuscle, AbductorsMuscle, 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 Tuck Jumps

Skier Swings

muscles:DeltoidsMuscle, TrapeziusMuscle
auxiliary muscles:Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle, QuadricepsMuscle, HamstringsMuscle, GlutesMuscle, Latissimus DorsiMuscle
Starting PositionExecution required:Dumbbells (2) / Kettlebells (2)
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Skier Swings