Step by step instructions, muscle activation and variants for the Burpee Side Tap Step Jack.
The burpee side tap step jack is a dynamic full-body plyometric exercise that combines a burpee with a lateral side tap and a step jack, keeping heart rate elevated while training coordination, explosive power, and lower body agility. It is commonly used as a conditioning or HIIT drill.
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The Burpee Side Tap Step Jack is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.