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).
BURN - PRIME [Feb 2020]
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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 ...
