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

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:Kettlebells (2), Dumbbells (2), Kettlebell, Weight Cuffs, Dumbbell
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do 180 Jump Squat

Box Jump

muscles:QuadricepsMuscle, HamstringsMuscle, CalvesMuscle, GlutesMuscle
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

High Pulls

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

Globe Jumps

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