CALORIE BURN - 3 workouts a week

CALORIE BURN - 3 workouts a week

63 Episodes

The Burn Prime Workout Plan is designed to give you maximum calorie burn per week with lots of heart pumping cardio while keeping your joints healthy and core strong with strength workouts.

Each week you will complete 2-3 hours of exercise. If you don’t have equipment, choose the alternative non-equipment workout. This Workout Plan includes 3 months of workouts – you can choose to complete the full plan, or complete one month at a time.

Workouts a week: 3

Intensity: Medium

You’ll need: Barbell, weights plate, stationary bike, resistance band, step (non-equipment alternatives are noted).

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CALORIE BURN - 3 workouts a week
  • DOWNLOADABLE WORKOUT PLAN

    3.54 MB

    BURN - PRIME [Feb 2020]

  • BODYSTEP #114 55 min

    Episode 1

    BODYSTEP 114
    Duration: 56 minutes
    Equipment: Step/Bench, Weight Plates
    Presenters: Mark Nu'u-Steele, Charlotte Fleetwood-Smith, Romain Prévédello, Dee Tjoeng, Romain Prévédello, Ellen Riddolls

    1. WARMUP
    Nothing To Regret performed by Brass Mayor made famous by Robinson
    MOVES: Bounce, Ma...

  • BODYCOMBAT #80 55 min

    Episode 2

    BODYCOMBAT 80
    Duration: 58 minutes
    Equipment: None required
    Presenters: Dan Cohen, Rachael Newsham
    Filmed in South Island, New Zealand

    1. UPPER BODY WARMUP
    Bashment Ting performed by Follow Your Heart made famous by Rob & Jack x Sanjin
    Moves: Combat Stance, Upper Cut, Jab, Parry, Hook
    2. LOWER ...

  • LES MILLS GRIT #27 Strength

    Episode 3

    LES MILLS GRIT 27 Strength
    Duration: 29 minutes
    Equipment: Barbell, Weight Plates
    Presenting Team: Ben Main, Kayla Atkins-Gordine, Vili Fifita

    1. WARMUP
    Ace Is In performed by PN2
    MOVES: Squat, Lunge with Rotation, Lunge with Single Arm Snatch, Squat Burpee, Inchworm to Pushup, Row, High ...

  • LES MILLS GRIT #27 Cardio

    Episode 4

    LES MILLS GRIT 27 Cardio
    Duration: 29 minutes
    Equipment: none required
    Presenters: Erin Maw, Filipo Fifita, Katie Love

    1. WARMUP
    How Can U performed by laChapelle
    MOVES: Jog/Run OTS, Squat, Burpee, Burpee Jump, Pushup, Knee Climber Tap, Mountain Climber, Backward-Stepping Lunge, Shuffle S...

  • RPM #73 45 min

    Episode 5

    RPM 73
    Duration: 49 minutes
    Equipment: stationary bike.
    Presenter team: Glen Ostergaard, Sarah Ostergaard, Brent Findlay, Eerika Kiuttu

    1. PACK RIDE
    The Sound performed by The Heart Goes Last made famous by The 1975
    MOVES: Ride Easy, Racing, Seated Recovery
    2. PACE
    Paradise performed by...

  • THE TRIP #14

    Episode 6

    THE TRIP 14
    Duration: 42 mins
    Equipment: Stationery Bike
    Presenter: Bas Hollander

    1. SANTORINI
    Off The Ground performed by To Slide made famous by Anderson .Paak
    2. TRIP IN
    Fitzpleasure performed by Unchosen Roast made famous by alt-J
    3. TRIPPY SANTORINI
    Double Bubble Trouble performed...

  • BODYATTACK #106 55 min

    Episode 7

    BODYATTACK #106
    Duration: 55 minutes
    Equipment: None required
    Presenters: Lisa Osborne, Mandi Jones, Adam Snow Bramski, Ben Main

    1. WARM UP
    I'm So Excited performed by Hero's Welcome made famous by Danko & Drop
    Moves: Step Touch L&R, Bounce OTS, Squat to Plank, Tricep Pushup.

    2. MIXED IMPACT
    7...

  • BODYPUMP #108 55 min

    Episode 8

    BODYPUMP 108
    Duration: 57 minutes
    Equipment: Barbell, Weight Plates, Step/Bench
    Presenters: Glen Ostergaard, Ben Main, Jacki Kellog, Marlon Woods, Kayla Atkins-Gordine

    1. WARMUP
    Panic Room performed by Forward Outhouse made famous by Au/Ra & CamelPhat
    MOVES: Deadlift, Deadrow, Triple Dead...

  • CXWORX #36 30 min

    Episode 9

    CXWORX 36
    Duration: 29 minutes
    Equipment: Resistance Band, Weight Plate
    Presenters: Lunar Lu, Diana Archer Mills, Dan Cohen, Corey Baird, René Vogel

    1. WARM UP
    Bug A Boo performed by B List made famous by Joe Stone
    Moves: Alternating Single Leg Lift, Crunch, Hip Bridge with Alternating Heel Lif...

  • RPM #80 45 min

    Episode 10

    RPM 80
    Duration: 47 minutes
    Equipment: Stationary Bike
    Presenters: Glen Ostergaard, Brent Findlay, Anna Lowery

    1. PACK RIDE
    Easy Love performed by Feed Life made famous by Sigala
    MOVES: Ride Easy, Racing, Seated Recovery
    2. PACE
    Paradise performed by Trusty Common made famous by George ...

  • BODYATTACK #103 45 min

    Episode 11

    BODYATTACK 103
    Duration: 44 minutes
    Equipment: none required
    Presenting Team: Romain Prévédello, Nikki Snow, Ben Main

    1. WARMUP
    Rock The Place performed by Lap Drum made famous by SURILLA
    MOVES: Step Touch & Bounce Combo, Jumping Jack & Bounce Combo, Walk To Plank Combo, Jumping Jack & Ru...

  • BODYSTEP #111 55 min

    Episode 12

    BODYSTEP 111
    Duration: 57 minutes
    Equipment: exercise step, weight plate.
    Presenter team: Mark Nu’u-Steele, Lisa Osborne, Lotte Wijnen, Robert Van Dieën, Ben Grant, Tor Andersen

    1. WARMUP
    There's Nothing Holdin' Me Back performed by Scare City Triggers made famous by Shawn Mendes
    MOVES: B...

  • BODYCOMBAT #73 55 min

    Episode 13

    BODYCOMBAT 73
    Duration: 56 minutes
    Equipment: none required
    Presenters: Dan Cohen, Rachael Newsham, Erin Maw, Caley Jack, Eduard Zalar, Reagan King

    1A. UPPER BODY WARMUP
    What Is Love 2016 performed by Blue Outcast made famous by Lost Frequencies
    MOVES: Front Stance, Combat Stance, Walking...

  • HYBRID WORKOUT Heart Health #02

    Episode 14

    HYBRID WORKOUT Heart Health 02
    Duration: 34 minutes
    Equipment: Resistance Band, Weight Plates

    1. UPPER BODY WARMUP
    BODYCOMBAT #74
    Rich Boy performed by Extra AF made famous by Galantis
    MOVES: Scissor, Walking Jab, Combat Stance, Jab, Cross, Double Jab, Uppercut, Shuffle, Hook, Circular Elbow
    2. ...

  • BODYFLOW #85 Flexibility

    Episode 15

    BODYFLOW 85 Flexibility
    Duration: 31 minutes
    Equipment: Yoga Mat
    Presenters: Diana Archer Mills, Dr Jackie Mills
    Filmed in South Island, New Zealand

    1. TAI CHI WARMUP
    Banana Clip performed by Way Back made famous by Miguel
    Moves: Tai Chi Arm Circle, Tai Chi Birds Tail Arm, Breath Swings
    2A. SUN...

  • BODYSTEP #110 55 min

    Episode 16

    BODYSTEP 110
    Duration: 55 minutes
    Equipment: exercise step, weight plate.
    Presenter team: Mark Nu’u, Lisa Osborne, Charlotte Fleetwood-Smith, Dan Maroun

    1. WARMUP
    Now And Later performed by Nice One made famous by Sage The Gemini
    MOVES: Bounce, March on Top, 1/2 Stomp & Bounce, Lunge, Re...

  • BODYCOMBAT #74 55 min

    Episode 17

    BODYCOMBAT 74
    Duration: 53 minutes
    Equipment: none required
    Presenter Team: Dan Cohen, Rachael Newsham, Erin Maw, Marlon Woods, Tauvaga Siolo

    1A. UPPER BODY WARMUP
    Rich Boy performed by Extra AF made famous by Galantis
    MOVES: Scissor, Walking Jab, Combat Stance, Jab, Cross, Double Jab, Up...

  • RPM #81 45 min

    Episode 18

    RPM 81
    Duration: 46 minutes
    Equipment: Stationary Bike
    Presenters: Dee Tjeong, Dallas Blacklaw, Lee Smith, Glen Ostergaard

    1. PACK RIDE
    Shotgun performed by Pro Boom made famous by George Ezra
    MOVES: Ride Easy, Racing
    2. PACE
    Save Myself performed by May Opus made famous by Dash Berlin & DBSTF f...

  • BODYATTACK #97 45 min

    Episode 19

    BODYATTACK 97
    Duration: 47 minutes
    Equipment: none required.
    Presenter team: Lisa Osborne, Ben Main, Bevan James Eyles, Nikki Schultz, Jeremiah Evans.

    1. WARMUP
    My Way performed by Sometimes I Lie made famous by Hollywood Hustlers
    MOVES: Bounce, Double Bounce, Run, Step Touch, Side Step L...

  • BODYATTACK #105 55 min

    Episode 20

    BODYATTACK 105
    Duration: 52 minutes
    Equipment: None required
    Presenters: Lisa Osborne, Bevan James Eyles, George Inwood

    1. WARMUP
    Out Of This Town performed by Hoover Lake made famous by Hardwell & Vinai feat. Cam Meekins
    Moves: Bounce & Arm Combo, Run & Bounce Combo, Walk To Plank Combo
    2. MIX...

  • BODYCOMBAT #79 55 min

    Episode 21

    BODYCOMBAT 79
    Duration: 56 minutes
    Equipment: none required
    Presenting Team: Reagan Kang, Nicko Liang, Rachel Newsham, Yukari Azumai, Amy Lee, Dan Cohen

    1A. UPPER BODY WARMUP
    Knockout performed by Yellow Of The Uprising made famous by Deorro, MAKJ, Quintino
    MOVES: Front Stance, Pulse, Combat St...

  • THE TRIP #13

    Episode 22

    THE TRIP 13
    Duration: 40 mins
    Equipment: Stationary Bike
    Presenter: Khiran Huston

    1. ISLAND ARRIVAL
    We Got U performed by West Last made famous by Lemaître, The Knocks
    2. JUNGLE JUMPS
    Show Pony performed by Dawn Risen made famous by Black Pistol Fire
    3. WATERFALLS
    Maima Koopi performe...

  • RPM #79 45 min

    Episode 23

    RPM 79
    Duration: 45 minutes
    Equipment: stationary bike
    Presenters: Glen Ostergaard, Brent Findlay, Dee Tjeong, Joshua Berrier, Amanda Breen

    1. PACK RIDE
    Where We Go performed by Diamond Nexus made famous by P!nk
    MOVES: Seated Recovery, Ride Easy, Racing
    2. PACE
    Without You performed by ...