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Plyometrics / Plyometric Exercises And Workouts At Home

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* Stretching exercises are not included in this list!

High Pulls

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

Jump Rope

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

Star Jump

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

Globe Jumps

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

Box Jump

muscles:GlutesMuscle, HamstringsMuscle, CalvesMuscle, QuadricepsMuscle
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

180 Jump Squat

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