> For the complete documentation index, see [llms.txt](https://docs.waffstudio.com/en/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://docs.waffstudio.com/en/academy/programs/burn.md).

# Burn

## With a Waff Mini

### 1 - Muscle your buttocks and increase your heart rate.

{% embed url="<https://youtu.be/9_0BGzFbb_Q>" %}

### 2 - Requires your active sheathing.

{% embed url="<https://youtu.be/0T45RqDXTuU>" %}

### 3 - Increases your cardio respiratory rhythm, while working the thighs and glutes.

{% embed url="<https://youtu.be/eeWs3nnbMa8>" %}

### 4 - Requires your active sheathing.

{% embed url="<https://youtu.be/y39LFvGWX5Y>" %}

### 5 - Works the entire abdominal muscles.

{% embed url="<https://youtu.be/VOOYAVPbdLw>" %}

### 6 - Works all the muscles of the body.

{% embed url="<https://youtu.be/MFkxstNprFM>" %}

## With a Waff Medium

### 1 - Involves your entire abdominal core.

{% embed url="<https://youtu.be/oDt-bt_SgJg>" %}

### 2 - Works the buttocks and thighs.&#x20;

Take the time to place yourself properly on the waff..

{% embed url="<https://youtu.be/sTIRxVxtZis>" %}

### 3 - Involves the buttocks, the thights and the abs..

{% embed url="<https://youtu.be/Zx3U6hjCbTI>" %}

### 4 - Involves the abductors.&#x20;

Hold your feet tightly on the back of the Waff..

{% embed url="<https://youtu.be/lrIZ_c-JCDU>" %}

### 5 - Strengthens the buttocks and thights.&#x20;

Take the sumo position..

{% embed url="<https://youtu.be/NQ3kbV1eo6I>" %}

### 6 - Strengthens the buttocks and thighs.&#x20;

Take the squat position..

{% embed url="<https://youtu.be/-2iE3kLd1fs>" %}