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 No Equipment [Oct 2020]
Duration: 51 minutes
Equipment: None required
Presenters: Dan Cohen, Rachael Newsham, Erin Maw, Marlon Woods, Michael Steenhouwer
1A. UPPER BODY WARM-UP
Turn It Up performed by Diamonds Of The Nile made famous by Armin van Buuren
Moves: Combat Stance, Jab, Cross, Scissor, Hook, Uppercut, Power ...
LES MILLS GRIT #32 Cardio
Duration: 28 minutes
Equipment: None required
Presenters: Ben Main, Erin Maw, Fagner Pinto
1. WARM-UP CARDIO
Dream Way performed by D-Con
Moves: Backward-Stepping Lunge with Rotation, Run OTS, Lateral Skater, Squat Jack, Squat Burpee, Squat Burpee Jump, Pushup, Mountai...
BODYATTACK 101
Duration: 45 minutes
Equipment: none required
Presenters: Lisa Osborne, Amy Styles, Romain Provedello, Maxime Vigeant, Xavier Gallais, Ben Main
1. WARMUP
Unite (Radio Edit) performed by Woodman Prophecy made famous by Thesuspect
MOVES: Bounce, Step Touch, Side-Step Lunge, T...
LES MILLS BARRE #09
Duration: 33 minutes
Equipment: Weight Plates
Presenters: Summer Bradley, Hannah Ellis, Vito Conversano
1. WARM-UP
Single Ladies performed by Take Me made famous by Beyonce
Moves: 2nd Position Plié Pulse with Port de Bras Arms, 1st Position Grand Plié w. HOH, Tendu À La Seco...
BODYATTACK 96
Duration: 45 minutes
Equipment: none required
Presenter team: Lisa Osborne, Ben Main, Kyle Hubbard, Steve Cluff
1. WARMUP
Rise (Like A Thousand Suns) performed by Taylor & The Whales made famous by Tom & James
MOVES: Stretch/Squat, Run Ots, Bounce, Squat, Backward-Stepping...
BODYCOMBAT 76
Duration: 53 minutes
Equipment: none required
Presenters: Dan Cohen, Rachael Newsham, Tauvaga Siolo, Jon Kin Chew, Marlon Woods, Marco Patellaro, André Yunes Gularte, Benoit Mallet
1A. UPPER BODY WARMUP
HNDZ Up performed by The Sweatshirt Supervisors made famous by Matisse & ...
Duration: 45 minutes
Equipment: Yoga Mat (optional)
Presenting Team: Rachael Newsham, Oscar Peiro Fernandez, Dan Cohen, Erin Maw, Caley Jäck, Rachael Wilkins, Corey Baird, JoJo Zhou, Lucy Helu
1. UPPER BODY WARMUP
BODYCOMBAT #75
Ready performed by Helena Handbasket made famous by Dannic, Tom & J...
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 ...
BODYCOMBAT 68
Duration: 59 minutes
Equipment: none required
Presenter Team: Dan Cohen, Rachael Newsham, Tauvaga Siolo
1A. UPPER BODY WARMUP
Freak performed by Zara's Escape made famous by Steve Aoki, Diplo & Deorro feat. Steve Bays
MOVES: Jab, Cross, Uppercut, Hook, Jack
1B. LOWER BODY W...
BODYATTACK 92
Duration: 46 minutes
Equipment: none required.
Presenter team: Lisa Osborne, Amy Style, Bevan James Eyles, Jérôme Denis, Oscar Peiro.
1. WARMUP
How Deep Is Your Love performed by Underneath Orangeside made famous by Hollywood Hustlers
MOVES: Stretch Sequence, Bounce, Run Ots...
BODYCOMBAT 63
Duration: 58 minutes
Equipment: none required.
Presenter Team: Dan Cohen, Rachael Newsham, Tauvaga Siolo, Carrie Kepple, Jon Chew.
1A. UPPER BODY WARMUP
Get Ready performed by Faceless Metro made famous by 2 Unlimited
MOVES: Jab, Hook, Weave, Jab Cross
1B. LOWER BODY WARMUP...
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...
BODYCOMBAT 83
Duration: 55 minutes
Equipment: None required
Presenters: Rachael Newsham, Reagan Kang, Dani Bayadi, House Chaalane, Lula Slaughter, Marlon Woods
1A. UPPER BODY WARM-UP
Awa Ni performed by The Last Ones made famous by The Knocks & Kah Lo
Moves: Front Stance, Boxing Guard, Jab, Wea...
Duration: 30 mins
Equipment: none required
Presenters: Romain Prévédello, Andy Parrish, Erin Maw
1. WARMUP
Eternal Bliss performed by TAG
MOVES: Jog OTS, Double Hop, High Knee Run, Jump Jack, Squat Burpee, Pushup, Mountain Climber, Jumping Lunge
2A. TRI SETS
What You Feeling ?! performed by Tho...
SH'BAM 33
Duration: 41 minutes
Equipment: none required
Presenters: Rachael Newsham, Alex Sanchez, Caley Jäck
1. WARMUP & STRETCH
Love's Gonna Get You performed by Lunar Thump made famous by Fedde Le Grande & D.O.D
MOVES: Step Touch, Wide Walk, Slide Step Touch, Arm Sweep, Dancers Stretch...
BODYATTACK 108
Duration: 54 minutes
Equipment: None required
Presenters: Jacqui Conder, Lisa Osborne, Rachael Ayre, Steve Cluff, Josh Farmer, Hussein Bosmans
1. WARM-UP
Finally performed by The Codes Bullet made famous by Sunset Bros. & Zannon
Moves: Stretch Sequence, Reach Up, Squat, Hamstring...
LES MILLS BARRE 05
Duration: 32 minutes
Equipment: Weight Plates
Presenters: Hannah Ellis, Summer Bradley, Joash Fahitua, Des Helu, Caley Jäck
1. WARMUP
Genius performed by Plank Lust made famous by LSD
MOVES: 1st Position Demi Plié with 1st Position Arms, 1st Position Grand Plié with 1st Positi...
BODYCOMBAT 66
Duration: 59 minutes
Equipment: none required
Presenter Team: Dan Cohen, Rachael Newsham
1A. UPPER BODY WARMUP
Everybody performed by Loving Me made famous by Justice Crew
MOVES: Hook, Jab, Cross, Uppercut, Shoot
1B. LOWER BODY WARMUP
Dibby Dibby Sound performed by Pens & ...
BODYCOMBAT 78
Duration: 54 minutes
Equipment: none required
Presenters: Dan Cohen, Rachael Newsham, Marlon Woods, Erin Maw
1A. UPPER BODY WARMUP
Savage Mode performed by Saga Of Proto made famous by Kazzanova feat. Marvelus Fame
MOVES: Combat Stance, Jab, Jab Cross Jab, Pulse, Uppercut, ...
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...
BODYATTACK 95
Duration: 48 minutes
Equipment: none required.
Presenter team: Lisa Osborne, Mike de Silva, Dr Dan Maroun, Erin Maw.
1. WARMUP
Ready Or Not Here I Come performed by Eternally Bright made famous by Gho$t
MOVES: Stretch Sequence, Bounce, Step Touch, Run Ots, Run Double Arm Pus...
BODYCOMBAT 65
Duration: 54 minutes
Equipment: none required.
Presenter Team: Dan Cohen, Rachael Newsham, Brian Cochrane.
1A. UPPER BODY WARMUP
We Came To Bang performed by The Something Gizmo made famous by 3LAU feat. LUCIANA
MOVES: Jab Cross, Uppercut, Hook
1B. LOWER BODY WARMUP
Levels...
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 BODY WARMUP
La La La performed by Ni...
