There is no doubt that Jillian Michaels is awesome! Her workouts are tough and just staring at her arms make you want to get in just one more set. After taking her Body Shred class at IdeaWorld I have been loving her 3-2-1 format. 3 minutes of cardio, 2 minutes of strength and 1 minute of core has been my go-to format for my Cardio Sculpt class the last couple of weeks. My members have been loving the format. At this point, I am not sure how I will go back to my old way of teaching that class.
What I love about this format is that if you are doing it at home or on your own at the gym you can determine how long for your workout. Each block is 6 minutes- that is all! You can complete the block as many times as you’d like.
If you were taking one of my classes live, we would end the class with the “Ultimate Burn Out”. You would complete each strength move for 30 seconds, each cardio exercise for 30 seconds and each core movement for 30 seconds each. Six strength moves, 6 cardio exercises and 6 core moves- now that is a fully body burn for you!
Grab your weights and knock out one of these block… or all of them!
3-2-1 Block One
3-2-1 Block Two
3-2-1 Block Three
There are many ways you can incorporate these blocks in to your workout. In all actuality, some form of these three blocks could be all you do for the whole week!
Option 1: Pick a block to complete and do it for a set number of times. Example, complete block #1 four times through on Monday. Make sure you are resting as needed before starting another round.
Option 2: Mix & match two of the blocks and complete each of them for a set number of times. You could do block #1 three times and then block 3 three times. You could also do block #1, have a quick rest, then complete block #2- repeat this 2-4 times.
Option 3: Complete all three blocks in one workout. You can do block #1 two or three times, block #2 two or three times and then block #3 two or three times. You could also do them consecutively all just once or twice if you do not have much time.
Option 4: This option allows you to make the segments longer. You can do all the strength exercises from every block consecutively, then all the cardio sessions from every block consecutively and same goes with the core moves. This option may not give your heart rate the up and down that the other options will but it is still a great workout.
Get to Work
Next time you need a workout to do at-home or you are not sure what to do in the gym, remember this Full Body 3-2-1 Cardio Sculpt workout. Grab your weights, and don’t forget a water bottle and towel too- I promise you will need it.
Your turn- tell me!
What is your favorite at-home workout?
How do you incorporate cardio and strength together?