The Burn Prime Workout Plan drives maximum calorie burn with lots of heart pumping cardio, while also 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 plan. 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. *If you do not have equipment, select the No Equipment Version from the dropdown list below.
BURN - PRIME Equipment [Oct 2020]
BODYSTEP 112
Duration: 60 minutes
Equipment: Step/Bench, Weight Plates
Presenters: Mark Nu’u-Steele, Charlotte Fleetwood-Smith, Giles Bryant, Lisa Osborne, Rae Wood
1. WARMUP
Sorry Not Sorry performed by Down The Road made famous by Demi Lovato
MOVES: Bounce, Basic Step, Walk F&B, Step Kn...
LES MILLS GRIT 32 Strength
Duration: 29 minutes
Equipment: Barbell, Weight Plates
Presenters: Erin Maw, Bas Hollander, Melroy Oostra
1. WARM-UP STRENGTH
Bonaire Pt. ll performed by La Chapelle
Moves: Barbell Squat, Heel Raise, Barbell Backward-Stepping Lunge, Squat Burpee Jump, Deadlift, High ...
Duration: 41 minutes
Equipment: Stationary Bike
Presenters: Khiran Huston
1. CITY
Smile performed by Jungle made famous by Jungle
2. GARDENS
Dopamine performed by Franc Moody made famous by Franc Moody
3. TUNNEL 1
The New International Sound - Pt. 2 performed by Restless Months made famous by G...
BODYPUMP 106
Duration: 57 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenters: Glen Ostergaard, Kylie Gates, Glen Ostergaard, Desmond Helu, Diana Archer Mills, Jako Michael Misic, Marlon Woods
1. WARMUP
Still The One performed by Bivouac Arrangement made famous by Hardwell & K...
RPM 86
Duration: 45 minutes
Equipment: Stationary Bike
Presenters: Dee Rowell, Glen Ostergaard, Márcio Procópio, Amanda Breen, Iain Hennessy
1. PACK RIDE
One Touch performed by Spring Leaf made famous by Jess Glynne & Jax Jones
Moves: Ride Easy, Racing, Seated Recovery, Transition
2. PACE
Like ...
BODYSTEP #117
Duration: 54 minutes
Equipment: Step/Bench, Weight Plates
Presenters: Mark Nu'u-Steele, Lisa Osborne, Ziya Burke
1. WARM UP
So Close performed by Way Around made famous by NOTD, Felix Jaehn & Captain Cuts feat. Georgia Ku
Moves: Wide March On Top, Staggered Jump Squat, Repeater, B...
Duration: 45 minutes
Equipment: Barbell, Weight Plates, Step/Bench, Resistance Band
Presenters: Glen Ostergaard, Kylie Gates, Lunar Lu, Marlon Woods, Kylie Gates, Corey Baird, Rachael Ayre, Bram Prima Halim
1. WARMUP
BODYPUMP #104
More Than You Know performed by Charge Back made famous by Axwe...
BODYFLOW 86 Flexibility
Duration: 36 minutes
Equipment: Yoga Mat
Presenters: Anthony Deyn, Bram Prima Halim, Kylie Gates
1. TAI CHI WARM UP
Passionfruit performed by Lay Aside made famous by Drake
Moves: Wide Wu Chi, Tai Chi Breath with Push And Pull Arms, Weight Shift With Press Palms
2. SUN ...
BODYSTEP 106
Duration: 56 minutes
Equipment: exercise step, weight plate
Presenter team: Mark Nu’u, Lisa Osborne, Charlotte Fleetwood-Smith, Ben Grant, Siobhan O’Connor
1. WARMUP
Change Your Life performed by Bones To Own made famous by Iggy Azalea feat. T.I
MOVES: Hamstring Curl, March O...
RPM 82
Duration: 46 minutes
Equipment: Stationary Bike
Presenting Team: Glen Ostergaard, Stephanie Angkiriwang, Yuji Yasuda, Nelly Nie, Leo Li
1. PACK RIDE
Born To Be Yours performed by Giving Heaven made famous by Kygo & Imagine Dragons
MOVES: Seated Recovery, Ride Easy, Racing
2. PACE
Feels Li...
BODYATTACK #107
Duration: 54 minutes
Equipment: None required
Presenters: Lisa Osborne, Maria Pinto-Kucharski, Dr Dan Maroun, Ra Hirini
1. WARM-UP
Take A Chance performed by Post Times made famous by James Jaxon
Moves: Run OTS, Bounce, Double Bounce, Step Touch, Squat, Walk Hands To Plank Posit...
THE TRIP 10
Duration: 43 Mins
Equipment required: Stationary Bike
Presenter: Khiran Huston
1. BRIDGE 1
Bridging The Gap performed by Young Lime made famous by Nas
2. RIVERSIDE
Come Down performed by Show Sound made famous by Anderson Paak
3. TUNNEL 1
In Front Of Me performed by Tokyo H...
RPM 76
Duration: 46 minutes
Equipment: stationary bike.
Presenter team: Glen Ostergaard, Dee Tjeong, Brent Findlay, Kristin Donnelly
1. PACK RIDE
Falling performed by Mad Grahams made famous by Alesso
MOVES: Base Resistance, Seated Recovery, Seated Recovery, Racing
2. PACE
Broken performed by Th...
LES MILLS GRIT 26 Plyo
Duration: 29 mins
Equipment: step/bench, weighted plates
Presenters: Ben Main, Kayla Atkins-Gordine, Lyle Haywood
1. WARMUP
What Happened !? performed by laChapelle
MOVES: Lateral Bench Squat with Double Pulse, Lateral Bench Squat with Knee Lift + Rotation, Lateral Bench S...
BODYSTEP 119
Duration: 53 minutes
Equipment: Step/Bench, Weight Plate
Presenters: Lisa Osborne, Mark Nu'u-Steele, Chris Hutton, Nick Kraut, Ziya Burke, Dee Rowell, Patty Katts, Wendy Elphinstone
1. WARM UP
Hi Lo performed by Glazed Card made famous by Thomas Gold & Angger Dimas
Ring The Alarm p...
Duration: 44 minutes
Equipment: Stationary Bike
Presenters: Josh Berrier, Dee Rowell, Glen Ostergaard
1. PACK RIDE
Can We Pretend performed by Glass Lace made famous by P!nk feat. Cash Cash
Moves: Ride Easy, Racing, Seated Recovery
2. PACE
Hold My Girl performed by Blueberry Jam made famous by ...
BODYPUMP #111
Duration: 55 minutes
Equipment: Barbell, Weight Plates, Step/Bench
Presenters: Glen Ostergaard, Reagan Kang, Diana Archer Mills, Marlon Woods, Lunar Lu
1. WARM UP
Speechless performed by House Of Love made famous by Robin Schulz feat. Erika Sirola
Moves: Deadlift, Deadrow, Shoulde...
BODYSTEP 108
Duration: 59 minutes
Equipment: exercise step, weight plates.
Presenter team: Mark Nu’u-Steele, Charlotte Fleetwood-Smith, Lisa Osborne, Wendy Elphinstone, Stephanie Beck Johnson
1. WARMUP
All In My Head (Flex) performed by Tale Of A Handmaid made famous by Fifth Harmony fea...
THE TRIP 19
Duration: 43 minutes
Equipment: Stationary Bike
Presenters: Bas Hollander
1. TUNNEL
Late Night performed by Hood Isle made famous by ODESZA
2. WATER WORLD
Taiwasho performed by Rounded Miles made famous by Ajate
3. SWELL
Tru Dancing performed by Spiral Out made famous by O'Flynn
4. ...
BODYFLOW #87 Flexibility
Duration: 36 minutes
Equipment: Yoga Mat
Presenters: Tor Andersen, Caley Jäck, Corey Baird, Deidre Douglas-Washington, Dr Jackie Mills, Hussein Bosmans
1. TAI CHI WARM-UP
Cheer Up, My Brother performed by Happy Clap made famous by HNNY
Moves: Narrow Wu Chi, Wide Wu Chi...
RPM 74
Duration: 48 minutes
Equipment: stationary bike.
Presenter team: Glen Ostergaard, Sarah Ostergaard, Anna Lowery, Dee Tjoeng, Kyle Hubbard.
1. PACK RIDE
Let Me Love You performed by Shady Resin made famous by DJ Snake feat. Justin Bieber
MOVES: Seated Recovery, Ride Easy, Racing
2....
RPM 84
Duration: 45 minutes
Equipment: Stationary Bike
Presenters: Fiona Fransisca, Glen Ostergaard
1. PACK RIDE
Bones performed by Hollow Lives made famous by Galantis feat. OneRepublic
Moves: Seated Recovery, Ride Easy, Racing
2. PACE
Save Me Tonight performed by Notorious Dreams made famous ...
BODYSTEP 104
Duration: 58 minutes
Equipment: exercise step, weight plates
Presenter team: Mark Nu’u, Lisa Osborne, Charlotte Fleetwood-Smith, Nick Kraut
1. WARMUP
Can't Feel My Face performed by Hear Me Roar made famous by The Weeknd
MOVES: Squat Down & Jump, Step Touch, March On Top,, Ma...
