CALORIE BURN – 6 workouts a week

CALORIE BURN – 6 workouts a week

2 Seasons

The Burn Amplify 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 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: 6

Intensity: High

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 – 6 workouts a week
  • DOWNLOADABLE WORKOUT PLAN

    1.91 MB

    BURN - AMPLIFY Equipment [Oct 2020]

  • BODYATTACK #97 45 min

    Episode 1

    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...

  • BODYPUMP #109 55 min

    Episode 2

    BODYPUMP 109
    Duration: 56 minutes
    Equipment: Barbell, Weight Plates, Step/Bench
    Presenters: Glen Ostergaard, Diana Archer Mills, Reagan Kang, Lunar Lu, Hiroshi Asakawa, Triesca Areisandy Winardi

    1. WARMUP
    Jackie Chan performed by Nightly Vertical made famous by Tiesto & Dzeko feat. Preme & Post...

  • BODYSTEP #117 55 min

    Episode 3

    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...

  • LES MILLS GRIT #32 Strength

    Episode 4

    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 ...

  • BODYFLOW #79 Flexibility

    Episode 5

    BODYFLOW 79 Flexibility
    Duration: 37 minutes
    Equipment: yoga mat (optional)
    Presenter team: Dr Jackie Mills, Diana Archer Mills, Corey Baird, JoJo Zhou, Lucy Helu

    1. TAI CHI WARMUP
    Line Of Sight performed by Poppydog made famous by ODESZA
    MOVES: Narrow Wu Chi, Tai Chi Body Roll, Extended ...

  • THE TRIP #18

    Episode 6

    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 #113 55 min

    Episode 7

    BODYPUMP 113
    Duration: 53 minutes
    Equipment: Barbell, Weight Plates, Step/Bench
    Presenters: Emma Vandenbergh, Glen Ostergaard, Jako Michael Misic, Lula Slaughter, Marlon Woods, Reagan Kang

    1. WARM-UP
    When In Rome performed by Real Haven made famous by Gattuso & Damon Sharpe
    Moves: Deadlift, Dea...

  • BODYSTEP #118 55 min

    Episode 8

    BODYSTEP #118
    Duration: 54 minutes
    Equipment: Step/Bench, Weight Plate
    Presenters: Lisa Osborne, Mark Nu'u-Steele, Charlotte Fleetwood-Smith, Dee Rowell, Deidre Douglas-Washington

    1. WARM-UP
    Good Morning performed by Day Of The Shining made famous by Mandisa
    Moves: Triple Squat Combo, Basic St...

  • RPM #86 45 min

    Episode 9

    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 ...

  • BODYPUMP #97 55 min

    Episode 10

    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...

  • LES MILLS SPRINT #18

    Episode 11

    LES MILLS SPRINT #18
    Duration: 31 minutes
    Equipment: Stationary Bike
    Presenters: Dee Rowell, Glen Ostergaard, Khiran Huston

    1. ACCELERATED WARM-UP
    Work Now performed by Young Gee made famous by Young Gee
    Moves: Power Stand, Power Sit
    2. MIXED CONDITIONING
    Devotion performed by Over The Hedge ma...

  • BODYCOMBAT #81 55 min

    Episode 12

    BODYCOMBAT #81
    Duration: 54 minutes
    Equipment: None required
    Presenters: Marlon Woods, Caley Jäck, Rachael Newsham, Reagan Kang, Dan Cohen

    1A. UPPER BODY WARMUP
    Drop It Down performed by Spot On made famous by Sidney Samson feat. Vasin
    Moves: Jabs, Shuffle to Side, Cross, Shuffle to Side, Karat...

  • BODYATTACK #96 45 min

    Episode 13

    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 #112 55 min

    Episode 14

    BODYPUMP #112
    Duration: 55 minutes
    Equipment: Barbell, Weight Plates, Step/Bench
    Presenters: Glen Ostergaard, Kylie Gates, Des Helu, Kayla Atkins-Gordine, Lula Slaughter

    1. WARM-UP
    So Close performed by Way Around made famous by NOTD, Felix Jaehn & Captain Cuts feat. Georgia Ku
    Moves: Deadlift,...

  • LES MILLS GRIT #31 Athletic

    Episode 15

    LES MILLS GRIT #31 Athletic
    Duration: 31 minutes
    Equipment: None required
    Presenters: Erin Maw, Kayla Atkins-Gordine, Bas Hollander, Ben Main

    1. WARM-UP
    Quanza performed by Silver Shadow
    Moves: Squat, Backward-Stepping Lunge with Rotation, Squat Burpee, Squat Jump, Power Lunge, Squat Burpee Jum...

  • BODYFLOW #86 Flexibility

    Episode 16

    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 17

    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...

  • BODYPUMP #94 55 min

    Episode 18

    BODYPUMP 94
    Duration: 54 minutes
    Equipment: barbell, weight plates, bench
    Presenter team: Glen Ostergaard, Kylie Gates, Amir H Behforooz, Claudio Fallette, Dave Kyle

    1. WARMUP
    Heroes (We Could Be) performed by The Focusing Complex made famous by Alesso feat. Tove Lo
    MOVES: Deadlift, Deadr...

  • HYBRID WORKOUT Lower Body #02

    Episode 19

    HYBRID WORKOUT Lower Body 02
    Duration: 54 minutes
    Equipment: Step/Bench, Weight Plates, Resistance Band, Yoga Mat (optional)

    1. WARMUP
    BODYSTEP #103
    Safe & Sound performed by The Revolving Habitat made famous by Capitol Cities
    MOVES: Touch Down Squat, March On Top, Basic & Bounce, Bounce, Lunge ...

  • BODYPUMP #104 55 min

    Episode 20

    BODYPUMP 104
    Duration: 56 minutes
    Equipment: barbell, weight plates, bench.
    Presenter team: Glen Ostergaard, Kylie Gates, Ben Main, Lunar Lu, Marlon Woods

    1. WARMUP
    More Than You Know performed by Charge Back made famous by Axwell/\Ingrosso
    MOVES: Deadlift, Upright Row, Deadrow, Clean & P...

  • BODYATTACK #107 55 min

    Episode 21

    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...

  • LES MILLS SPRINT #02

    Episode 22

    LES MILLS SPRINT 02
    Duration: 31 min
    Equipment: exercise bike.
    Presenter team: Glen Ostergaard

    1. WARMUP
    Les Mills recording of Lights & Thunder
    Originally recorded by Krewella feat. Gareth Emery.
    2. GENERAL CONDITIONING
    Les Mills recording of Freak
    Originally recorded by Steve Aok...

  • BODYPUMP #100 55 min

    Episode 23

    BODYPUMP 100
    Duration: 61 minutes
    Equipment: barbell, weight plates, bench
    Presenter team: Glen Ostergaard

    1. WARMUP
    This Is What You Came For performed by Renee In Red made famous by Calvin Harris feat. Rihanna
    MOVES: Deadlift, Upright Row, Deadrow, Clean & Press, Power Press, Squat, Lun...