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

    1.85 MB

    BURN - AMPLIFY No 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...

  • BODYFLOW #78 Strength

    Episode 2

    BODYFLOW 78 Strength
    Duration: 40 minutes
    Equipment: yoga mat (optional)
    Presenter team: Dr Jackie Mills, Diana Archer Mills

    1. TAI CHI WARMUP
    Say A Prayer For Me performed by Twirl Cherry made famous by RÜFÜS
    MOVES: Wide Wu Chi, Tai Chi Arm Swing, Tai Chi Arm Circle, Weight Shift With Si...

  • BODYCOMBAT #68 55 min

    Episode 3

    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...

  • LES MILLS GRIT #32 Cardio

    Episode 4

    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...

  • 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 ...

  • BODYATTACK #105 55 min

    Episode 6

    BODYATTACK 105
    Duration: 52 minutes
    Equipment: None required
    Presenters: Lisa Osborne, Bevan James Eyles, George Inwood

    1. WARMUP
    Out Of This Town performed by Hoover Lake made famous by Hardwell & Vinai feat. Cam Meekins
    Moves: Bounce & Arm Combo, Run & Bounce Combo, Walk To Plank Combo
    2. MIX...

  • CXWORX #23 Ab Blast

    Episode 7

    CXWORX 23 Ab Blast
    Duration: 14 minutes
    Equipment: Weight Plate (optional)
    Presenter team: Dan Cohen, Rachael Wilkins, Reagan Kang

    1. WARMUP
    Don't Be So Hard on Yourself performed by Greyhound Hill made famous by Jess Glynne
    MOVES: Double Leg Lift, Twist Crunch Combo, Bridge, Triple Pulse Crunch...

  • BODYCOMBAT #80 55 min

    Episode 8

    BODYCOMBAT 80
    Duration: 58 minutes
    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 ...

  • BODYATTACK #93 45 min

    Episode 9

    BODYATTACK 93
    Duration: 46 minutes
    Equipment: none required.
    Presenter team: Lisa Osborne, Bevan James Eyles, Ben Main, Nathan Jones.

    1. WARMUP
    Masterpiece performed by After Art made famous by Facetime
    MOVES: Stretch Sequence, Bounce, Run, Step Touch, Step Curl, Double Arm Rope Pull, Squ...

  • BODYFLOW #74 Strength

    Episode 10

    BODYFLOW 74 Strength
    Duration: 27 minutes
    Equipment: yoga mat (optional)
    Presenter team: Dr Jackie Mills, Corey Baird, Dr David McKenzie, Lucy Helu, Sarah Durnford, Tori Willard

    1. TAI CHI WARMUP
    On Fire performed by Chewy Chewy Chewy made famous by Raleigh Ritchie
    MOVES: Wide Wu Chi, Tai...

  • LES MILLS GRIT #17 Cardio

    Episode 11

    GRIT CARDIO 17
    Duration: 30 min
    Equipment: none required

    1. Warmup
    Recording of Raggamore by J C Dart. Licensed courtesy of Black Lotus Records 2017
    .
    2a. Add on Supersets
    Recording of Cactus by Sound Diver. Licensed courtesy of Black Lotus Records 2017
    .
    2b.
    Recording of The Buzz ...

  • 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...

  • LES MILLS BARRE #10 30 min

    Episode 14

    LES MILLS BARRE 10
    Duration: 29 minutes
    Equipment: Weight Plates
    Presenters: Diana Archer Mills, Summer Bradley, Cambria Camillo Smith, James Thomas, Hannah Ellis

    1. WARM-UP
    If I Can't Have You performed by Leak Light made famous by Shawn Mendes
    Moves: 2nd Position Plié, Port de Bras Arms, 2nd...

  • LES MILLS GRIT #31 Cardio

    Episode 15

    LES MILLS GRIT #31 Cardio
    Duration: 30 minutes
    Equipment: None required
    Presenters: Bas Hollander, Kayla Atkins-Gordine, Erin Maw

    1. WARM-UP
    Sunrise performed by Lime Cover made famous by Childish Gambino
    Moves: Run OTS, Twist, Knee Lift, Squat Jack, High Knee Run, Ladder Run, Squat Burpee
    2. AM...

  • 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 ...

  • BODYCOMBAT #61 55 min

    Episode 17

    BODYCOMBAT 61
    Duration: 59 minutes
    Equipment: none required
    Presenters: Dan Cohen, Rachael Newsham, Eduardo Kill

    1A. UPPER BODY WARMUP
    Wrecking Ball performed by Blackened Light made famous by Pop Pistols
    MOVES: Uppercut, Jab, Scissor, Hook, Capoeira
    1B. LOWER BODY WARMUP
    Beautiful Mons...

  • CXWORX #35 Ab Blast

    Episode 18

    CXWORX 35 Ab Blast
    Duration: 16 minutes
    Equipment: Weight Plate (optional)
    Presenters: Dan Cohen, Corey Baird, Diana Archer Mills

    1. WARMUP
    Letting Go performed by Wave Dance made famous by Sean Kingston feat. Nicki Minaj
    MOVES: Double Leg Lift; Double Leg Lift with Extension; C-Crunch Combo; ...

  • 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 ...

  • LES MILLS BARRE #02 30 min

    Episode 20

    LES MILLS BARRE 02
    Duration: 31 minutes
    Equipment: Light hand weights or dumbbells
    Presented by: Diana Archer Mills

    1. WARM
    On Fire performed by Backwater Blues made famous by Raleigh Ritchie & Chris Loco
    MOVES: 2nd Position Plié with 2nd Position Arms, Arabesque Fondu, 2nd Position Plié...

  • 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 GRIT #27 Cardio

    Episode 22

    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...

  • CXWORX #24 Ab Blast

    Episode 23

    CXWORX 24 Ab Blast
    Duration: 14 minutes
    Equipment: resistance band, weight plate.
    Presenters: Corey Baird, Jeremiah Evans, Rachael Wilkins, Charlotte Fleetwood-Smith

    1. WARMUP
    Never Forget You performed by Disconnected Youth made famous by Zara Larsson & MNEK
    MOVES: Double Leg Lift, Doubl...