Burpee Side Tap Step Jack

How to do it

Start standing, then drop your hands to the floor and kick or step your feet back into a plank. Tap one foot out to the side and bring it back, then step or jump your feet back in toward your hands and stand up. Finish by stepping your feet out and in like a jack. Flow through the sequence at a steady pace, keeping your core tight the whole time.

1. 1Feel your whole body working as you flow between positions
2. 2Keep your core braced when you hit the plank
3. 3Stay light on your feet through the taps and jacks

Common mistakes

• ×Do not let your hips sag in the plank position
• ×Avoid landing heavy or with locked knees
• ×Do not rush so much that your form breaks down

Muscles worked

The burpee side tap step jack mainly works the quads and lower abs, with the upper abs, obliques, glutes, hip flexors, triceps, mid chest, lower back, hamstrings, calves, front delts, and adductors assisting.

• QuadsPrimary
• Lower AbsPrimary
• Upper AbsSupport
• ObliquesSupport
• GlutesSupport
• Hip FlexorsSupport
• TricepsSupport
• Mid ChestSupport
• Lower BackSupport
• HamstringsSupport
• CalvesSupport
• Front DeltsSupport
• AdductorsSupport
• ForearmsMinor
• Upper ChestMinor
• Lower ChestMinor
• LatsMinor
• Upper TrapsMinor
• Mid TrapsMinor
• Lower TrapsMinor
• Side DeltsMinor
• Tibialis AnteriorMinor