Workout plan designed

by Dr Jinger Gottschall

BURN – AMPLIFY EQUIPMENT

BURN
The Burn Amplify 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 4-5 hours of exercise. If you don’t have equipment,
simply select the non-equipment option on the website or app. This Workout Plan includes three months of workouts – you can

AMPLIFY
choose to complete the full plan, or complete one month at a time.

EQUIPMENT
Workouts a week: 6 Intensity: You’ll need: Barbell Stationary Bike Resistance Band Weight Plates Step / Bench

DAY 01 – CARDIO DAY 02 – STRENGTH DAY 03 – CARDIO DAY 04 – HIIT DAY 05 DAY 06 – FLEXIBILITY DAY 07 – CARDIO
1
BODYATTACK #97 BODYPUMP #109 BODYSTEP #117 LES MILLS GRIT #32 STRENGTH You can choose to use this as
a rest day or do another activity.
BODYBALANCE/ BODYFLOW #79 THE TRIP #18

45 min 55 min 55 min 30 min 35 min 40 min

DAY 08 – STRENGTH DAY 09 – CARDIO DAY 10 – CARDIO DAY 11 – STRENGTH DAY 12 DAY 13 – HIIT DAY 14 – CARDIO
2
BODYPUMP #113 BODYSTEP #118 RPM #86 BODYPUMP #97 You can choose to use this as
a rest day or do another activity. LES MILLS SPRINT #18 BODYCOMBAT #81

55 min 55 min 45 min 55 min 30 min 55 min

DAY 15 – CARDIO DAY 16 – STRENGTH DAY 17 – HIIT DAY 18 – FLEXIBILITY DAY 19 DAY 20 – CARDIO DAY 21 – STRENGTH
3
BODYATTACK #96 BODYPUMP #112 LES MILLS GRIT #31 ATHLETIC BODYBALANCE/ BODYFLOW #86 You can choose to use this as
a rest day or do another activity. BODYSTEP #106 BODYPUMP #94

45 min 55 min 30 min 35 min 55 min 55 min

DAY 22 – HYBRID WORKOUT DAY 23 – STRENGTH DAY 24 – CARDIO DAY 25 – HIIT DAY 26 DAY 27 – STRENGTH DAY 28 – CARDIO
4
LOWER BODY #02 BODYPUMP #104 BODYATTACK #107 LES MILLS SPRINT #02 You can choose to use this as
a rest day or do another activity. BODYPUMP #100 THE TRIP #19

45 min 55 min 55 min 30 min 55 min 40 min

SET GOALS & SMASH THEM! Whatever your goal is, note it down and push yourself to achieve it! Mark to complete:

e.g. Work out 2 times a week e.g. 5 minutes of mindfulness each day e.g. Try to stay away from caffeine close to bedtime
BURN
The Burn Amplify 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 4-5 hours of exercise. If you don’t have equipment,
simply select the non-equipment option on the website or app. This Workout Plan includes three months of workouts – you can

AMPLIFY
choose to complete the full plan, or complete one month at a time.

EQUIPMENT
Workouts a week: 6 Intensity: You’ll need: Barbell Stationary Bike Resistance Band Weight Plates Step / Bench

DAY 01 – CARDIO DAY 02 – FLEXIBILITY DAY 03 – CARDIO DAY 04 – STRENGTH DAY 05 DAY 06 – HIIT DAY 07 – CARDIO
5
BODYATTACK #102 BODYBALANCE/ BODYFLOW #83 RPM #76 BODYPUMP #108 You can choose to use this as
a rest day or do another activity.
LES MILLS GRIT #26 PLYO BODYSTEP #111

45 min 35 min 45 min 55 min 30 min 55 min

DAY 08 – HIIT DAY 09 – CARDIO DAY 10 – STRENGTH DAY 11 – HIIT DAY 12 DAY 13 – CARDIO DAY 14 – STRENGTH
6 LES MILLS GRIT #30 STRENGTH RPM #85 BODYPUMP #111 LES MILLS SPRINT #17 You can choose to use this as
a rest day or do another activity. BODYSTEP #108 CXWORX #38

30 min 45 min 55 min 30 min 55 min 30 min

DAY 15 – CARDIO DAY 16 – HIIT DAY 17 – FLEXIBILITY DAY 18 – CARDIO DAY 19 DAY 20 – STRENGTH DAY 21 – CARDIO
7
THE TRIP #14 LES MILLS GRIT #21 STRENGTH BODYBALANCE/ BODYFLOW #87 RPM #74 You can choose to use this as
a rest day or do another activity. BODYPUMP #89 BODYATTACK #95

40 min 30 min 35 min 45 min 55 min 45 min

DAY 22 – STRENGTH DAY 23 – CARDIO DAY 24 – HYBRID WORKOUT DAY 25 – HIIT DAY 26 DAY 27 – CARDIO DAY 28 – CARDIO
8
BODYPUMP #105 RPM #84 BONE HEALTH #03 LES MILLS GRIT #29 ATHLETIC You can choose to use this as
a rest day or do another activity. BODYSTEP #103 THE TRIP #06

55 min 45 min 45 min 30 min 55 min 40 min

SET GOALS & SMASH THEM! Whatever your goal is, note it down and push yourself to achieve it! Mark to complete:

e.g. Work out 2 times a week e.g. 5 minutes of mindfulness each day e.g. Try to stay away from caffeine close to bedtime
BURN
The Burn Amplify 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 4-5 hours of exercise. If you don’t have equipment,
simply select the non-equipment option on the website or app. This Workout Plan includes three months of workouts – you can

AMPLIFY
choose to complete the full plan, or complete one month at a time.

EQUIPMENT
Workouts a week: 6 Intensity: You’ll need: Barbell Stationary Bike Resistance Band Weight Plates Step / Bench

DAY 01 – CARDIO DAY 02 – HIIT DAY 03 – STRENGTH DAY 04 – CARDIO DAY 05 DAY 06 – STRENGTH DAY 07 – FLEXIBILITY
9
BODYSTEP #119 LES MILLS GRIT #28 ATHLETIC BODYPUMP #113 THE TRIP #07 You can choose to use this as
a rest day or do another activity. CXWORX #25 BODYBALANCE/ BODYFLOW #77

55 min 30 min 55 min 40 min 30 min 35 min

DAY 08 – CARDIO DAY 09 – STRENGTH DAY 10 – CARDIO DAY 11 – STRENGTH DAY 12 DAY 13 – CARDIO DAY 14 – HIIT
10
RPM #69 BODYPUMP #99 BODYSTEP #103 BODYPUMP #103 You can choose to use this as
a rest day or do another activity. BODYCOMBAT #83 LES MILLS GRIT #23 STRENGTH

45 min 55 min 55 min 55 min 55 min 30 min

DAY 15 – CARDIO DAY 16 – FLEXIBILITY DAY 17 – CARDIO DAY 18 – HIIT DAY 19 DAY 20 – STRENGTH DAY 21 – CARDIO
11
BODYATTACK #108 BODYBALANCE/ BODYFLOW #88 BODYSTEP #107 LES MILLS SPRINT #09 You can choose to use this as
a rest day or do another activity. BODYPUMP #107 RPM #72

55 min 35 min 55 min 30 min 55 min 45 min

DAY 22 – HIIT DAY 23 – CARDIO DAY 24 – HIIT DAY 25 – STRENGTH DAY 26 DAY 27 – CARDIO DAY 28 – CARDIO
12 LES MILLS GRIT #22 STRENGTH BODYCOMBAT #82 LES MILLS SPRINT #11 BODYPUMP #112 You can choose to use this as
a rest day or do another activity. THE TRIP #20 BODYSTEP #100

30 min 55 min 30 min 55 min 40 min 55 min

SET GOALS & SMASH THEM! Whatever your goal is, note it down and push yourself to achieve it! Mark to complete:

e.g. Work out 2 times a week e.g. 5 minutes of mindfulness each day e.g. Try to stay away from caffeine close to bedtime