The “3-2-8” Method went viral on TikTok as a way to transform your health, lose weight and build muscle. This fitness trend combines strength training and barre/pilates workouts designed to build strength and burn body fat. As a fitness trainer I can stand behind this workout trend and thought it was worth creating a free, 2-week workout plan.
Strength, core training, cardio, mobility and flexibility – you get it all in this brand new two week workout plan at home. This free plan follows the 3-2-8 method and includes a daily, guided workout video you can do at home or at the gym.
Whether you’re looking to build a consistent exercise routine or level up your current workouts at home, following a well-rounded two week workout plan is the best place to start.
What Is The 3-2-8 Method?
The “3-2-8” method is a way of structuring a weekly workout plan:
- 3 — three days of strength training workouts
- 2 — two days of barre/pilates workouts
- 8 — eight thousand steps per day (for reference, 8,000 steps is approximately 3.5 miles)
As a certified personal trainer who’s been in the industry for over a decade I’ve seen a lot of fitness trends come and go, but this is one fitness trend I’m willing to get behind. I also got behind the 4-30-10 Method (four strength workouts, 30 grams of protein at every meal, and 10,000 steps per day).
I believe the “3-2-8” method is effective because:
- Three strength training sessions a week is realistic for most fitness enthusiasts.
- Two barre/pilates workouts a week is a great way to strengthen the core muscles, improve posture, improve joint stability and increase flexibility.
- Eight thousand steps a day promotes muscle growth and metabolic health.
Overall, I believe the 3-2-8 method is a balanced and comprehensive approach to training. The combination of strength training and pilates/barre is particularly effective because it allows you to reap the benefits of different types of workouts. This type of training is great if you’re interested in a primarily low impact workout routine.
LET’S GET STARTED
Download Your FREE 3-2-8 Workout Plan Here
Download the PDF calendar for this 14-day workout plan so you can easily access your daily workouts.
This 3-2-8 Workout Plan is for Anyone Looking to:
- Increase strength in the upper body, lower body and abs.
- Save money on group fitness classes and barre classes.
- Improve athletic and cardiovascular fitness level.
- Increase core strength, flexibility and mobility.
- Combine weight training and barre workouts.
- Burn calories, lose weight and burn fat at home.
- Establish a solid fitness routine at home in just two weeks.
3-2-8 Method: Week 1
Day 1: 35-Minute Lower Body Dumbbell Workout
Day 2: 25-Minute Pilates Barre Class At Home
- NEW WORKOUT AVAILABLE TUESDAY, MARCH 19 AT 4AM CST
- Workout Time: 25 Minutes
- Equipment: Optional light weights and chair for balance support
- YouTube Link: 25-Minute Pilates Barre Class At Home
Day 3: 25-Minute Dumbbell Arm Workout
- NEW WORKOUT AVAILABLE WEDNESDAY, MARCH 20 AT 4AM CST
- Workout Time: 25 Minutes
- Equipment: Dumbbells and optional sweat towel
- YouTube Link: 25-Minute Dumbbell Arm Workout
Day 4: 30-Minute Cardio Kickboxing Barre Workout
Day 5: 30-Minute Full Body Strength Workout
Rest + Active Recovery Days
Option to try one of our stretching and recovery workouts:
3-2-8 Method: Week 2
Day 6: 30-Minute Full Body Strength and HIIT Workout
Day 7: 25-Minute Pilates Class At Home
Day 8: 40-Minute Booty Building Workout
Day 9: 30-Minute Barre Blend
Day 10: 20-Minute Upper Body Dumbbell Workout
Rest + Active Recovery Days
Option to try one of our stretching and recovery workouts:
3-2-8 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: NMLTQ5).
Optional Exercise Equipment:
Activity Tracker/Smart Watch. Helpful for tracking steps throughout the day.
Mini Loop Resistance Band. You can add a resistance band to some workouts to increase the intensity. These are the mini loop resistance bands I have (DISCOUNT CODE: NML).
Pilates Ball. I love this for increasing inner thigh and core engagement. Sub a throw pillow or kids squishy ball if you don’t have one.
2. Time Requirement:
Workouts are 25-40 minutes a day, 5 days per week. You can always take more rest days as needed.
The 3-2-8 method also includes a goal of 8,000 steps per day. This step goal includes all the steps you take during the day, whether it’s just moving around your house or taking a dedicated walk.
If you’re reducing workout days to accommodate a running schedule or make this plan beginner friendly, I recommend narrowing it down to 3 days of workouts, focusing on:
- (1) Leg Workout
- (1) Arm Workout
- (1) Barre/Pilates Workout
3. Fitness Level:
Intermediate 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.
If you need to adjust this plan for pregnancy/postpartum, modifications are noted next to the daily workouts to make this fitness plan accessible for all fitness levels. If I don’t recommend a workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout.
4. Cost:
FREE! No sign up needed, this is a FREE Workout Plan.
3-2-8 Workout Plan FAQs
The “3-2-8” Method is a fitness approach that combines three strength training workouts per week, two barre/pilates workouts per week, and eight thousand steps per day. This method of training is great for anyone who is interested in a primarily low impact workout plan.
The combination of strength training, pilates and getting your daily steps in can be effective for muscle build and weight loss. This split allows you to train each muscle group multiple times per week, while giving your muscles enough time to recover between workouts. Ultimately, daily movement is important for weight loss and aiming for 8K steps a day is a great way to incorporate consistent movement.
That depends on what your personal fitness goals are, but I believe the best workout method is one you can stick to! A well-rounded training routine includes cardiovascular exercise, strength training, mobility, daily steps and proper protein intake to promote overall fitness and well-being. If you enjoy the 3-2-8 Method, you might also enjoy the 4-30-10 Method.
How To Download and Use This 14-Day Workout Plan
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Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
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