logoHome Gym Exercises

Simply train effectively!

Plyometrics / Plyometric Exercises And Workouts At Home

Options
* Stretching exercises are not included in this list!

Globe Jumps

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

Star Jump

muscles:CalvesMuscle, GlutesMuscle, QuadricepsMuscle
auxiliary muscles:AbductorsMuscle, Lower BackMuscle, DeltoidsMuscle, HamstringsMuscle, AdductorsMuscle
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:TrapeziusMuscle, DeltoidsMuscle
auxiliary muscles:AbductorsMuscle, GlutesMuscle, Lower BackMuscle, QuadricepsMuscle, BicepsMuscle, HamstringsMuscle, Hand FlexorsMuscle, AdductorsMuscle
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: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

Box Jump

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

180 Jump Squat

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