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

Globe Jumps

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

High Pulls

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

Star Jump

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

Tuck Jumps

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

Jump Squat

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