CALORIE BURN – 6 workouts a week

CALORIE BURN – 6 workouts a week

135 Episodes

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).

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CALORIE BURN – 6 workouts a week
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  • BODYATTACK #101 45 min

    Episode 1

    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 55 min

    Episode 2

    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

    Episode 3

    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 55 min

    Episode 4

    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 #64 55 min

    Episode 5

    BODYCOMBAT 64
    Duration: 55 minutes
    Equipment: none required
    Presenter Team: Dan Cohen, Rachael Newsham

    1A. UPPER BODY WARMUP
    Freaks performed by Dynasty Page made famous by Timmy Trumpet & Savage
    MOVES: Shoot, Uppercut, Jab, Cross, Hook
    1B. LOWER BODY WARMUP
    Can't You See performed by D...

  • LES MILLS GRIT #27 Strength

    Episode 6

    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

    Episode 7

    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 #73 Flexibility

    Episode 8

    BODYFLOW 73 Flexibility
    Duration: 26 minutes
    Equipment: yoga mat (optional)
    Presenter team: Inge Gnatt, Thiago Meneses, Lucy Helu, Jo Archibald, Sarah Norman

    1. TAI CHI WARMUP
    Sorry performed by The Little Monica Project made famous by Justin Bieber
    MOVES: Tai Chi Body Roll, Tai Chi Body ...

  • THE TRIP #14

    Episode 9

    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 #96 45 min

    Episode 10

    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...

  • BODYPUMP #106 55 min

    Episode 11

    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 30 min

    Episode 12

    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 55 min

    Episode 13

    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 55 min

    Episode 14

    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 #80 45 min

    Episode 15

    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 45 min

    Episode 16

    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 55 min

    Episode 17

    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 30 min

    Episode 18

    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

    Episode 19

    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...

  • LES MILLS GRIT #19 Cardio

    Episode 20

    GRIT CARDIO 19
    Duration: 30 min
    Equipment: none required
    Presenter team: Marcus Benson-Day, Caley Greyling-Jäck, René Vogel

    1. ACCELERATED WARMUP
    Recording of Stray Arrow by Jax M. Licensed courtesy of Black Lotus Records 2017
    MOVES: Jog OTS, Jog OTS Heel to Butt, High Knee Run, Speed La...

  • BODYCOMBAT #66 55 min

    Episode 21

    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 & ...

  • BODYATTACK #99 55 min

    Episode 22

    BODYATTACK 99
    Duration: 56 minutes
    Equipment: none required.
    Presenter team: Lisa Osborne, Dan Maroun, Giles Bryant, Nikki Schultz, Steven Cluff

    1. WARMUP
    Don't Look Back performed by Sweet Cherries made famous by DJ Gollum
    MOVES: Arm Raise, Chest Stretch, Step Touch, Bounce, Run OTS, Run...

  • BODYPUMP #103 55 min

    Episode 23

    BODYPUMP 103
    Duration: 55 minutes
    Equipment: barbell, weight plates, bench.
    Presenter team: Glen Ostergaard, Diana Archer Mills, Klavdija Likar, Reagan Kang, Romain Prévédello, Kristin Donnelly

    1. WARMUP
    Places performed by Purple Glory made famous by Martin Solveig feat. Ina Wroldsen
    MO...