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 4-5 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: 6
Intensity: High
You’ll need: Barbell, weights plate, stationary bike, resistance band, step (non-equipment alternatives are noted).
BURN - AMPLIFY [Feb 2020]
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...
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...
BODYFLOW #83 Strength
Duration: 39 minutes
Equipment: Yoga Mat (optional)
Presenting Team: Dr Jackie Mills, Corey Baird, René Vogel
1. SUN SALUTATIONS
Lost In My Boots performed by Wand Display made famous by KWAYE
History performed by Out Loud made famous by Cosmo's Midnight
MOVES: Su...
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 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...
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...
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...
THE TRIP 17
Duration: 43 minutes
Equipment: Stationary Bike
Presenter: Consie Hookway
1. SAFE AND SOUND
Safe and Sound performed by Virgo Waves made famous by Justice
2. TRIBESMAN
Tribesmen performed by Blue Stag made famous by Solardo
3. EVERYTHING MATTERS
Everything Matters (When It Comes To Y...
BODYATTACK 104
Duration: 45 minutes
Equipment: none required
Presenters: Lisa Osborne, Ben Main, May Nilo, Ben Deng, Kazuteru Nobe, Teoh Yee Sin
1. WARMUP
High On Life performed by Road Danger made famous by Martin van Lectro
MOVES: Bounce OTS, Step Touch, Bounce and Run, Step Curl, 3-Squat Hold...
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...
CXWORX 33
Duration: 28 minutes
Equipment: Resistance Band, Weight Plates
Presenters: Dan Cohen, Corey Baird, René Vogel, Rachael Ayre
1. WARMUP
Craving performed by Umpire Intellect made famous by Røse feat. Rachel K Collier
MOVES: Alternating Leg Lift, Cross Crawl, Double Pulse Cross Cr...
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...
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 & ...
RPM #83
Duration: 45 minutes
Equipment: Stationary Bike
Presenters: Brent Findlay, Dee Tjoeng
1. PACK RIDE
Happy Now performed by Wound Of Fire made famous by Kygo feat. Sandro Cavazza
Moves: Seated Recovery, Ride Easy, Racing
2. PACE
Give Me Your Love performed by The Beach Revival made famou...
BODYSTEP 115
Duration: 55 minutes
Equipment: Step/Bench, Weight Plates
Presenting Team: Mark Nu’u-Steele, Lisa Osborne, Jojo Zhou, Michiho Matsunaga, Vivian Tai, Jeffery Chen
1. WARMUP
Just Got Paid performed by Sharp Ocean made famous by Sigala
MOVES: Tap Down, Double Squat, Straddle Combo, M...
BODYATTACK 103
Duration: 54 minutes
Equipment: none required
Presenters: Nikki Snow, Ben Main, Romain Prévédello
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 & Run Co...
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...
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...
BODYPUMP 97
Duration: 59 minutes
Equipment: barbell, weight plates, bench
Presenter team: Glen Ostergaard, Dave Kyle, Kylie Gates, Libby Day, Marcus Benson, Petter Ehrnvall
1. WARMUP
Scars performed by Lassie Click made famous by Alesso feat. Ryan Tedder
MOVES: Deadlift, Upright Row, Cl...
CXWORX 27
Duration: 28 minutes
Equipment: resistance band, weight plate.
Presenter team: Dan Cohen, Corey Baird, Erin Maw, Romain Prévédello, Stephanie Beck Johnson
1. WARMUP
Let Me Hold You (Turn Me On) performed by FrostMod made famous by Cheat Codes & Dante Klein
MOVES: Double Leg Lift...
LES MILLS SPRINT 13
Duration: 30 mins
Equipment: stationary bike
Presenters: Glen Ostergaard, Khiran Huston
1. ACCELERATED WARMUP
Pull The Trigger performed by Thorn Beast made famous by Flux Pavilion
MOVES: Power Sit, Power Stand, Power Sprint
2. POWER TABATA
The Plan performed by
MO...
