What is the 3-2-1 Method with Katie?

The 3-2-1 Method with Katie is a Strength, Pilates, and Cardio program designed for women who already incorporate these training styles or want to try them for the first time. With a flexible schedule, this program fits seamlessly into your lifestyle while helping you build strength, improve mobility, and boost endurance.

Ideal for intermediate levels, you can adjust the intensity to match where you're at today. Choose your weights based on your comfort level. This method offers a well-rounded, engaging training routine that keeps fitness fun and effective.  

What is involved in the 3-2-1 Method with Katie?

The 3-2-1 Method follows a simple weekly structure:

• 3 Strength sessions (30-45 minutes) - Focus on your upper body, full body, and lower body to build muscle, improve strength, and enhance joint stability.
• 2 Pilates sessions (20-30 minutes) - Target your upper body, lower body, and core to improve posture and correct muscular imbalances. 
• 1 Cardio session (20-60 minutes) - Choose between Katie's weekly interval run or any cardio you enjoy to boost your cardiovascular fitness.

Katie has set the weekly workout goal at three sessions for those who want a manageable routine. If you'd like to do more, you have the option to add low-intensity steady state (LISS) or High Intensity Interval Training (HIIT) or select a rest and/or rehabilitation session from the On-Demand section. 

What Equipment do I need to complete this program?

To efficiently complete this program, you will need the following equipment:

• Dumbbells
• Barbell
• Kettlebell
• Smith Machine
• Bench
• Plate
• Treadmill
• Cable Machines
• Chin Up Bar
• Resistance Band (short/booty band)
• Long Resistance Band
• Swiss Ball
• Pilates Ball

Exercise Substitutions won't be available in this program to maintain the best possible Pilates experience. The Pilates workouts follow a left side/right side format, which is not supported by the app's current functionality.

How do the workouts work?

This program features activity-style sessions led by Katie. Here's what you can expect: 

Strength:

• Lower Body
• Upper Body
• Full Body (Optional)

The Lower Body and Full Body sessions include a warm-up, three supersets, a triset, and a cool down. The Upper Body sessions start with chin-ups (progressing in reps), followed by two supersets, a triset, and a cool down.

Pilates: 

• Lower Body & Core
• Upper Body & Core (Optional)

The Pilates sessions are structured as a list of exercises, typically grouped by movement patterns for a balance session. If there's a position change (e.g. moving from back to side), a short interval is included to allow for a smooth transition.

Cardio:

• Run (Treadmill Suitable)

The Cardio session is a running workout on the treadmill, including a warm up, main set, and a cool down. Due to app limitations, this session will be marked as a resistance training.