Fitness trends tend to come and go, but there’s one in particular that has grabbed our attention: the 3-2-1 workout method. The appeal of the 3-2-1 training method is that it isn’t a fad – it’s a schedule, and it’s blending workouts that you’re probably already doing. The 3-2-1 schedule offers both consistency and variety – key factors in improving your fitness and staying motivated.
In this expert guide, we’ll walk you through building your own 3-2-1 workout schedule with a combination of F45 workouts and FS8 workouts so you can start kicking your fitness goals.
What is the 3-2-1 workout method?
The 3-2-1 method is a weekly workout schedule that that combines resistance training, pilates and cardio – with the goal being consistency and diversity in your exercises. Let’s break it down.
- 3 days of strength training: this can include classes or training that incorporates free weights, weight machines, your body weight, resistance bands or a blend of techniques.
- 2 days of pilates: your dedicated pilates days can be reformer, mat, or both! This low-impact, functional strength training builds flexibility and targets key muscle groups (like your core) that aren’t always the focus of traditional resistance training.
- 1 day of cardio: this type of workout is important for building endurance and improving cardiovascular health, but you can choose your own intensity. You might opt for running, swimming or evening walking.
- 1 rest day: we can’t overemphasise the importance of rest days to allow your muscles time to recover. You might choose this day to simply relax or do very light, low-impact exercises.
Benefits of the 3-2-1 method
Increasing your physical activity is always going to have its advantages on your health but modelling your fitness regime of the 3-2-1 training method can have some serious benefits.
- Introduces structure and order to your workout routine: forward planning is particularly useful if you are somebody who craves order and consistency. It also allows for set recovery days.
- Covers a full scope of fitness: work on strength, cardio, flexibility, endurance, balance, coordination, range of motion, etc. so you target different muscle groups and energy systems.
- Variety of workouts: repeating the same workouts can become monotonous and cause you to plateau, but the 3-2-1 method is designed to keep you engaged and motivated.
How to do the 3-2-1 method
There are a few different options for building your own 3-2-1 workout – and you might change the structure each week. The point of this schedule is that you can make it work with your lifestyle. In general, we recommend that you avoid front or backloading your week with one specific type of workout. Instead, break up your strength days so there are never two in a row. While this is just a jumping off point, your 3-2-1 workout plan might look something like this:
Monday: pilates
Tuesday: strength training
Wednesday: pilates
Thursday: strength training
Friday: cardio
Saturday: strength training
Sunday: rest/recovery day
To help you get started, we’re going to take you through a 3-2-1 method workout plan, breaking down tips for your strength, pilates, and cardio workouts, as well as your rest day.
Strength training x 3 days
There are so many strength training benefits for our health, including increasing strength, power, muscle mass and anaerobic (heart and lungs) endurance. Consistent weight training is integral for noticeable results, which is why strength days make up a large portion of the 3-2-1 fitness training method.
F45 resistance workouts are perfect for your 3-2-1 workout plan, since you can easily integrate group classes into your weekly schedule. With a diverse range of resistance workouts, group classes will keep you challenged and engaged while you build muscle, burn calories and increase stamina.
Pilates classes x 2 days
One of the biggest draws of the 3-2-1 workout method is that there is no pilates vs gym mindset – you get to enjoy both types of workouts! While you will experience a higher intensity with resistance workouts, pilates is the perfect exercise to break up these days because you get the advantages of low impact workouts with whole-body toning, alignment and a stronger mind-body connection.
FS8 has a range of different pilates workouts that you can choose from to ensure there is variety across your two pilates days. These workouts combine exercises on a reformer machine, as well as other traditional pilates equipment like rings, resistance bands, pilates balls and dumbbells.
Cardio exercise x 1 day
In the 3-2-1 workout method, how you schedule your cardio day can make all the difference in diversifying your workouts. Cardio is so important for our physical and mental health, and the perfect way to improve the function of your heart and lungs.
Take advantage of the benefits of aerobic exercise with F45’s cardio workouts, which combine plyometric movements with timing and tempo to target your aerobic and anaerobic systems. If there are weeks where you feel your body needs to slow down a little, you might substitute a cardio group class for a long walk or swim.
Rest and recovery x 1 day
Your rest day is all about letting your muscles recover, with a focus on passive or very light exercise.
F45 recovery workouts are the ultimate companion to your 3-2-1 fitness training method. In this group class, you will work on rebuilding and healing the body using a blend of passive and active exercises as well as stretching techniques.
For yoga aficionados, we recommend FS8 Restore. This slow-paced workout is centred around muscle recovery, breath awareness and de-stressing – a natural end to your weekly 3-2-1 workout.
The 3-2-1 fitness training method is a big undertaking, so it’s important to make sure your body has the energy and fuel it needs each week. Next, understand what carb cycling is and how it can benefit your fitness regime.
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