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Jumping Power Exercises Without Equipment / Home Workouts

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* Stretching exercises are not included in this list!

Globe Jumps

muscles:QuadricepsMuscle, HamstringsMuscle, AdductorsMuscle, CalvesMuscle, GlutesMuscle
synergists: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

Star Jump

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

Tuck Jumps

muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
synergists: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

180 Jump Squat

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

Burpee

muscles:TricepsMuscle, Pectoralis MajorMuscle, QuadricepsMuscle
synergists:DeltoidsMuscle, Rectus AbdominisMuscle, HamstringsMuscle, GlutesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Fitness Mat
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Burpee

Crab Kick

muscles:HamstringsMuscle, GlutesMuscle, Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle
synergists:AdductorsMuscle, TricepsMuscle, AbductorsMuscle, TrapeziusMuscle, DeltoidsMuscle, QuadricepsMuscle
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

Tripod

muscles:TricepsMuscle, DeltoidsMuscle, ObliquesMuscle, HamstringsMuscle, GlutesMuscle
synergists:TrapeziusMuscle, Lower BackMuscle, Teres MusclesMuscle, Rectus AbdominisMuscle, CalvesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Fitness Mat
fitness level:Challenging
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Tripod

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

Pop Squat

muscles:HamstringsMuscle, QuadricepsMuscle, GlutesMuscle
synergists:AdductorsMuscle, Lower BackMuscle, 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 Pop Squat