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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:HamstringsMuscle, CalvesMuscle, GlutesMuscle, QuadricepsMuscle
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, HamstringsMuscle, QuadricepsMuscle, CalvesMuscle
auxiliary muscles:Rectus AbdominisMuscle, AdductorsMuscle, ObliquesMuscle, AbductorsMuscle, Lower BackMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Dumbbell, Kettlebells (2), Weight Cuffs, Dumbbells (2), Kettlebell
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do 180 Jump Squat

Box Jump

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

High Pulls

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

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

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