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  • OD 365 Workout Plans Burn Prime No Equipment Sep 20-Min

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    Jaina Calderon
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    The Burn Prime Workout Plan is a 3-month workout plan designed by Dr. Jinger Gottschall that requires no equipment. It focuses on maximizing calorie burn through cardio and strength training workouts while keeping joints healthy and the core strong. Each week involves 2-3 hours of exercise through 3 workouts that include cardio, HIIT, strength, flexibility, and hybrid workouts. The plan allows customizing workouts or taking rest days as needed.

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    35. OD 365 Workout Plans Burn Prime No Equipment Sep 20-Min

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    The Burn Prime Workout Plan is a 3-month workout plan designed by Dr. Jinger Gottschall that requires no equipment. It focuses on maximizing calorie burn through cardio and strength training workouts while keeping joints healthy and the core strong. Each week involves 2-3 hours of exercise through 3 workouts that include cardio, HIIT, strength, flexibility, and hybrid workouts. The plan allows customizing workouts or taking rest days as needed.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    34 views4 pages

    OD 365 Workout Plans Burn Prime No Equipment Sep 20-Min

    Uploaded by

    Jaina Calderon
    The Burn Prime Workout Plan is a 3-month workout plan designed by Dr. Jinger Gottschall that requires no equipment. It focuses on maximizing calorie burn through cardio and strength training workouts while keeping joints healthy and the core strong. Each week involves 2-3 hours of exercise through 3 workouts that include cardio, HIIT, strength, flexibility, and hybrid workouts. The plan allows customizing workouts or taking rest days as needed.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 4

    Workout plan designed

    by Dr Jinger Gottschall

    BURN – PRIME NO EQUIPMENT


    BURN
    The Burn Prime 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 2-3 hours of exercise. You don’t need any
    equipment. This Workout Plan includes three months of workouts – you can choose to complete the full plan, or complete one

    PRIME
    month at a time.

    NO EQUIPMENT
    Workouts a week: 3 Intensity:

    DAY 01 – CARDIO DAY 02 DAY 03 DAY 04 – HIIT DAY 05 DAY 06 DAY 07 – CARDIO
    1
    BODYCOMBAT #82 You can choose to use this as
    a rest day or do another activity.
    You can choose to use this as
    a rest day or do another activity.
    LES MILLS GRIT #32 CARDIO You can choose to use this as
    a rest day or do another activity.
    You can choose to use this as
    a rest day or do another activity. BODYATTACK #101

    55 min 30 min 45 min

    DAY 08 – STRENGTH DAY 09 DAY 10 – CARDIO DAY 11 DAY 12 DAY 13 – CARDIO DAY 14
    2
    LES MILLS BARRE #09 You can choose to use this as
    a rest day or do another activity. BODYATTACK #96 You can choose to use this as
    a rest day or do another activity.
    You can choose to use this as
    a rest day or do another activity. BODYCOMBAT #76 You can choose to use this as
    a rest day or do another activity.

    30 min 45 min 55 min

    DAY 15 DAY 16 – HYBRID WORKOUT DAY 17 DAY 18 – FLEXIBILITY DAY 19 DAY 20 – CARDIO DAY 21
    3 You can choose to use this as
    a rest day or do another activity. UPPER BODY #01 You can choose to use this as
    a rest day or do another activity.
    BODYBALANCE/ BODYFLOW #86 You can choose to use this as
    a rest day or do another activity. BODYCOMBAT #68 You can choose to use this as
    a rest day or do another activity.

    45 min 35 min 55 min

    DAY 22 – CARDIO DAY 23 DAY 24 – CARDIO DAY 25 DAY 26 DAY 27 DAY 28 – CARDIO
    4
    BODYATTACK #92 You can choose to use this as
    a rest day or do another activity. BODYCOMBAT #63 You can choose to use this as
    a rest day or do another activity.
    You can choose to use this as
    a rest day or do another activity.
    You can choose to use this as
    a rest day or do another activity. BODYATTACK #107

    45 min 55 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
    BURN
    The Burn Prime 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 2-3 hours of exercise. You don’t need any
    equipment. This Workout Plan includes three months of workouts – you can choose to complete the full plan, or complete one

    PRIME
    month at a time.

    NO EQUIPMENT
    Workouts a week: 3 Intensity:

    DAY 01 DAY 02 DAY 03 – CARDIO DAY 04 DAY 05 DAY 06 – HIIT DAY 07 – CARDIO
    5 You can choose to use this as
    a rest day or do another activity.
    You can choose to use this as
    a rest day or do another activity. BODYCOMBAT #83 You can choose to use this as
    a rest day or do another activity.
    You can choose to use this as
    a rest day or do another activity.
    LES MILLS GRIT #26 CARDIO SH’BAM #33

    55 min 30 min 45 min

    DAY 08 DAY 09 – CARDIO DAY 10 – STRENGTH DAY 11 DAY 12 DAY 13 – CARDIO DAY 14
    6 You can choose to use this as
    a rest day or do another activity. BODYATTACK #108 LES MILLS BARRE #05 You can choose to use this as
    a rest day or do another activity.
    You can choose to use this as
    a rest day or do another activity. BODYCOMBAT #66 You can choose to use this as
    a rest day or do another activity.

    55 min 30 min 55 min

    DAY 15 – CARDIO DAY 16 DAY 17 – FLEXIBILITY DAY 18 – CARDIO DAY 19 DAY 20 DAY 21
    7
    BODYCOMBAT #78 You can choose to use this as
    a rest day or another activity.
    BODYBALANCE/ BODYFLOW #87 BODYATTACK #95 You can choose to use this as
    a rest day or do another activity.
    You can choose to use this as
    a rest day or do another activity.
    You can choose to use this as
    a rest day or do another activity.

    55 min 35 min 45 min

    DAY 22 DAY 23 – CARDIO DAY 24 DAY 25 DAY 26 DAY 27 – CARDIO DAY 28 – CARDIO
    8 You can choose to use this as
    a rest day or do another activity. BODYCOMBAT #65 You can choose to use this as
    a rest day or do another activity.
    You can choose to use this as
    a rest day or do another activity.
    You can choose to use this as
    a rest day or do another activity. BODYCOMBAT #80 SH’BAM #29

    55 min 55 min 45 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 Prime 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 2-3 hours of exercise. You don’t need any
    equipment. This Workout Plan includes three months of workouts – you can choose to complete the full plan, or complete one

    PRIME
    month at a time.

    NO EQUIPMENT
    Workouts a week: 3 Intensity:

    DAY 01 – CARDIO DAY 02 – HIIT DAY 03 DAY 07 – CARDIO DAY 05 DAY 06 DAY 07
    9
    BODYCOMBAT #81 LES MILLS GRIT #30 CARDIO You can choose to use this as
    a rest day or do another activity. BODYATTACK #100 You can choose to use this as
    a rest day or do another activity.
    You can choose to use this as
    a rest day or do another activity.
    You can choose to use this as
    a rest day or do another activity.

    55 min 30 min 55 min

    DAY 08 – CARDIO DAY 09 DAY 10 – CARDIO DAY 11 – HYBRID WORKOUT DAY 12 DAY 13 DAY 14
    10
    BODYCOMBAT #61 You can choose to use this as
    a rest day or do another activity. BODYATTACK #103 HEART HEALTH #03 You can choose to use this as
    a rest day or do another activity.
    You can choose to use this as
    a rest day or do another activity.
    You can choose to use this as
    a rest day or do another activity.

    55 min 55 min 55 min

    DAY 15 DAY 16 – FLEXIBILITY DAY 17 – CARDIO DAY 18 DAY 19 DAY 20 DAY 21 – CARDIO
    11 You can choose to use this as
    a rest day or do another activity.
    BODYBALANCE/ BODYFLOW #88 BODYCOMBAT #77 You can choose to use this as
    a rest day or do another activity.
    You can choose to use this as
    a rest day or do another activity.
    You can choose to use this as
    a rest day or do another activity. SH’BAM #36

    35 min 55 min 45 min

    DAY 22 DAY 23 – CARDIO DAY 24 DAY 25 DAY 26 DAY 27 – STRENGTH DAY 28 – CARDIO
    12 You can choose to use this as
    a rest day or do another activity. BODYATTACK #91 You can choose to use this as
    a rest day or do another activity.
    You can choose to use this as
    a rest day or do another activity.
    You can choose to use this as
    a rest day or do another activity. LES MILLS BARRE #04 BODYCOMBAT #64

    45 min 30 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

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