CALORIE BURN - 3 workouts a week

CALORIE BURN - 3 workouts a week

2 Seasons

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.

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CALORIE BURN - 3 workouts a week
  • DOWNLOADABLE WORKOUT PLAN

    2.12 MB

    BURN - PRIME Equipment [Oct 2020]

  • BODYSTEP #112 55 min

    Episode 1

    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

    Episode 2

    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 ...

  • THE TRIP #18

    Episode 3

    THE TRIP 18
    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...

  • BODYPUMP #106 55 min

    Episode 4

    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 45 min

    Episode 5

    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 55 min

    Episode 6

    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...

  • HYBRID WORKOUT Bone Health #02

    Episode 7

    HYBRID WORKOUT Bone Health 02
    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 ...

  • BODYFLOW #86 Flexibility

    Episode 8

    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 55 min

    Episode 9

    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 45 min

    Episode 10

    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 55 min

    Episode 11

    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

    Episode 12

    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 45 min

    Episode 13

    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

    Episode 14

    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 55 min

    Episode 15

    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...

  • RPM #85 45 min

    Episode 16

    RPM #85
    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 fa...

  • BODYPUMP #111 55 min

    Episode 17

    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 55 min

    Episode 18

    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

    Episode 19

    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

    Episode 20

    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 45 min

    Episode 21

    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 45 min

    Episode 22

    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 55 min

    Episode 23

    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...