The 3-2-1 method: your strength, flexibility and cardio routine

The “3-2-1 training method”, which has been made popular by TikTok, consists of the combination of various disciplines: three strength sessions, two Pilates or bar Pilates* sessions and one cardiovascular session per week.

The reason why this method is so effective is because it's not very demanding, which takes the pressure off us when it comes to fitness and allows us to achieve our goals in a healthy and sustainable way, compatible with our routine. 
This training method is suitable for most people.

Bar Pilates is also a fairly new discipline, it is low impact and combines ballet, Pilates and strength training elements. Use a ballet bar as support when performing exercises focused on small and controlled movements to strengthen the trunk and tone the whole body, improve posture, flexibility and stability.

Benefits of the 3-2-1 training method

This training method combines various disciplines and we work on various forms of fitness as one helps with the other. This is something that can be clearly seen with the core training that is done in Pilates, since, in the long run, it helps us to lift more weight in gym sessions.

• It tones the body, because the greatest emphasis is on strength training.
• Work on coordination with Pilates or bar Pilates.
• Improve your strength and motor stability.
• Cognitive benefits, since coordination is one of the skills we lose as we age.
• The variety of exercises means we don’t get bored of our training sessions.
• Maintain cardiovascular healthmthrough aerobic training.
• Changing training methods and disciplines leads to greater motivation and adherence to exercise, which is essential for maintaining the habit.
• Alternating disciplines and not always doing the same exercises also minimises the risk of overuse injuries.
• It is suitable for most people.

How to use the 3-2-1 routine in practice

Days 1, 2 and 3: perform three sessions of strength training, working the different muscle groups in each session (e.g. chest, back and legs).

Days 4 and 5: two Pilates sessions. This helps to improve mobility, flexibility and core strength.

Day 6: a cardio session of moderate intensity, such as running, cycling or dancing.

Day 7: have a rest day to allow your body to recover.

Key exercises for each day (strength, flexibility and resistance)

Strength:

• Squats
• Deadlifts
• Flexes

Flexibility and mobility:

• Pilates
• Yoga

Cardiovascular resistance:

• Running
• Cycling (normal or static)
   

How to train at home using the
3-2-1 method

3 days of strength training to work the main muscle groups.

• Lower body: squats (with a weight, if possible), deadlifts, strides.
• Upper body: flexes, bench press, pull-ups.
• Core and abdomen: planks, leg raises, abdominal bicycle crunches.

2 days of Pilates, for mobility, flexibility and core strengthening.

• Exercises for posture and balance, with
  controlled and precise movements.
• Yoga, Tai Chi and activities that strengthen the trunk, such as planks and abdominal crunches.
• Balance exercises are also very useful, including heel-to-toe walking, standing on one leg, heel raises, and walking in a straight line.
• Arm and leg flexibility, back arch stretches, or hip squats.

1 day of resistance training, to improve cardiovascular health.

• Activities: running or jogging, swimming, cycling, dancing, brisk walking, climbing stairs, skipping, etc.
• Look for a rhythmic and repetitive activity that keeps your heart rate high for an extended period.