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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: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

Globe Jumps

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

180 Jump Squat

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

Box Jump

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

Crab Kick

muscles:Rectus AbdominisMuscle, ObliquesMuscle, HamstringsMuscle, Lower BackMuscle, GlutesMuscle
auxiliary muscles:DeltoidsMuscle, TricepsMuscle, QuadricepsMuscle, TrapeziusMuscle, AdductorsMuscle, AbductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs, Fitness Mat
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Crab Kick

Star Jump

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