3-2-1 Method Workout Plan

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

3 text boxes explaining how 3-2-1 method works

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

30-Minute Full Body Pilates Workout (Power Pilates)

Workout Time: 30 Minutes
Workout Equipment: Optional Light to Medium Dumbbells

Day 3: 30-Minute Leg Workout

30-Minute Knee-Friendly Leg Workout (No Lunges | No Jumping)

Workout Time: 30 Minutes
Workout Equipment: Dumbbells and Optional Mini Loop Resistance Band

Day 4: 25-Minute Pilates Barre Class At Home

25-Minute Pilates Barre Class At Home (Full Body Sculpt)

Workout Time: 25 Minutes
Workout Equipment: Optional Light Dumbbells and Chair

Day 5: 30-Minute Dumbbell Arm Workout

30-Minute Dumbbell Arm Workout (Strength, Power + Isometrics)

Workout Time: 30 Minutes
Workout Equipment: Dumbbells

Day 6: 35-Minute Low Impact Cardio At Home

35-Minute Full Body Cardio Workout | Low Impact Cardio (NO REPEATS + No Equipment)

Workout Time: 35 Minutes
Workout Equipment: None

Day 7: Rest Day or Optional 15-Minute Pilates Abs

Workout Time: 15 Minutes
Workout Equipment: None

woman performing a single arm bicep curl in an arm workout with dumbbells

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.