- 3 – three strength training workouts per week.
- 2 – two barre or pilates workout per week.
- 1 – one cardio workout per week.

This 321 Workout Method is for Anyone Looking to:
- Increase strength in the upper body, lower body and abs.
- Improve athletic fitness level and cardiovascular health.
- Increase core strength, flexibility and mobility.
- Combine weight training and cardio workouts.
- Burn calories, lose weight and burn fat at home.
- Jump start a solid fitness routine at home.

Day 1: 30-Minute Full Body Dumbbell Workout
- Workout Time: 30 Minutes
- Workout Equipment: Dumbbells
Day 2: 30-Minute Pilates At Home

- Workout Time: 30 Minutes
- Workout Equipment: Optional Light to Medium Dumbbells
Day 3: 30-Minute Leg Workout

- Workout Time: 30 Minutes
- Workout Equipment: Dumbbells and Optional Mini Loop Resistance Band
Day 4: 25-Minute Pilates Barre Class At Home

- Workout Time: 25 Minutes
- Workout Equipment: Optional Light Dumbbells and Chair
Day 5: 30-Minute Dumbbell Arm Workout

- Workout Time: 30 Minutes
- Workout Equipment: Dumbbells
Day 6: 35-Minute Low Impact Cardio At Home

- Workout Time: 35 Minutes
- Workout Equipment: None
Day 7: Rest Day or Optional 15-Minute Pilates Abs
- Workout Time: 15 Minutes
- Workout Equipment: None
Find This Workout Plan On YouTube
Workout Program Details
1. Gym Equipment Needed:
A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form. Shop my dumbbells here (DISCOUNT CODE: NML5).
Option to add a set of mini loop resistance bands (discount code: NML).
2. Time Requirement:
Workouts are 15-35 minutes a day, 6 days per week. You can always take more rest days as needed.
3. Fitness Level:
Beginner to advanced, with modifications offered for all fitness levels in the daily workout videos.
If you’re looking for a full body workout plan for beginners, follow our Beginner Workout Plan.
4. Cost:
FREE! No sign up needed, this is a FREE Workout Plan.