3 strength workouts. 1 cardio workout. 1 Pilates workout. Every week.
Pilates is everywhere right now—and we get the hype. 🔥
The core strength. The control. The mobility. That deceptively intense burn that has you wondering how such a tiny movement can possibly feel that hard.
But here’s the thing: you don’t have to trade your dumbbells for a Pilates mat.
Strength training and Pilates aren’t competitors. In fact, they’re an incredibly powerful combination.
Strength training gives you the progressive resistance you need to build and maintain muscle. Meanwhile, Pilates brings a different kind of challenge—core strength, stability, mobility, control, and intentional movement that can make you feel stronger and more connected in everything else you do.
So why choose one when your week has room for both?
That’s exactly why we created the FREE 4-Week 3-1-1 Strength + Pilates Challenge.
Your formula:
3 days of STRENGTH. 💪
1 day of CARDIO. 🔥
1 day of PILATES. ✨
Strength stays the foundation, while Pilates gets its well-deserved spot in your week. Plus, cardio rounds it all out.
Four weeks. 20 FREE workouts. One seriously strong combination.
Grab your dumbbells AND your mat.
We’re doing both.
What Is the 3-1-1 Strength + Pilates Challenge?
The 3-1-1 Strength + Pilates Challenge is a FREE four-week workout program that combines three types of training I love — and that complement each other beautifully:
3 days of strength training to challenge your muscles and build full-body strength.
1 day of cardio to get your heart pumping and build cardiovascular fitness.
1 day of Pilates to challenge your core, mobility, stability, and control.
Most workouts are around 25–30 minutes, so you’re getting focused, effective training without having to organize your entire day around exercise.
Plus, because every workout is available FREE on YouTube, you can follow the challenge from home, on your schedule.
Why 3-1-1?
You don’t have to choose between getting stronger, improving your cardiovascular fitness, and adding Pilates to your routine.
More importantly, you don’t need to do everything every day.
The idea behind 3-1-1 is simple: make strength training the foundation of your week, then complement it with cardio and Pilates for a balanced approach to fitness.
At the center of the challenge are three weekly strength workouts. Strength training helps build and maintain muscle, supports bone health, improves functional strength, and helps us stay strong for the things we want to do in everyday life.
From there, we mix it up.
Your cardio day challenges your heart and lungs while giving your muscles a break from traditional strength work. Then, your Pilates day focuses on core strength, stability, mobility, alignment, and controlled movement.
Your 3-1-1 Weekly Workout Schedule
Here’s what your week looks like:
- Monday: Strength
- Tuesday: Cardio
- Wednesday: Strength
- Thursday: Pilates
- Friday: Strength
- Saturday + Sunday: Rest, recovery, or optional movement
That’s it.
3 Strength + 1 Cardio + 1 Pilates.
Throughout the four weeks, you’ll get a mix of full-body, upper-body, lower-body, dumbbell, bodyweight, HIIT, cardio, and Pilates workouts. So, while the structure stays consistent, the workouts don’t.
As always, I’ll give you modifications and options throughout so you can make each workout work for you.
Who Is This Challenge For?
The 3-1-1 Challenge is for you if you want to:
- Get stronger with a consistent strength-training routine
- Add Pilates to your week without giving up your strength workouts
- Improve cardiovascular fitness and endurance
- Follow a structured plan instead of deciding what workout to do every day
- Get an effective workout in about 30 minutes
- Exercise at home with minimal equipment
- Build a routine that’s challenging and realistic enough to stick with
Whether you’ve been training with me for years or this is your first BodyFit by Amy challenge, you can start right here.
You don’t need to “get in shape” first or catch up on anything you missed. Instead, pick up your weights, press play, and let’s do it!
What Equipment Do You Need?
Keep it simple. For most workouts, you’ll need:
- Dumbbells
- A mat
- Space to move
- An optional kettlebell if you’d like to use one for variations
Choose weights that feel appropriate for you. Then, as you get stronger, don’t be afraid to challenge yourself! You can learn more about lifting heavier and choosing your weights here.
Need dumbbells or kettlebells? We’ve partnered with French Fitness to make it easy to get quality home gym equipment delivered to your door. Use code BODYFITBYAMY for 5% off your order HERE.
Your 4-Week Strength + Pilates Workout Schedule
Ready? Here’s your complete 3-1-1 workout plan.
By the way, all of the workouts for September are linked below, so you can simply scroll, click, and press play.
Week One
Day 01: 30-Mins Total Body Pyramid HIIT with Weights – NEW!
Day 02: 31-Mins Cardio Complex Blast
Day 03: 31-Mins Sweat and Sculpt Supersets
Day 04: 20-Mins Pilates Sculpt
Day 05: 30-Mins No Equipment Cluster Sets
Week Two
Day 06: 28-Mins Full Body No Repeat Strength – NEW!
Day 07: 30-Mins No Repeat Kickboxing Circuit
Day 08: 30-Mins Full Body Fire with Weights
Day 10: 32-Mins Bodyweight Sweat & Sculpt
Week Three
Day 11: 30-Mins Dumbbell Strength Complex – NEW!
Day 12: 31-Mins HILIT Power Walking
Day 13: 28-Mins Lower Body Fusion – NEW!
Day 14: 30-Mins Pilates Core & More
Day 15: 30-Mins Arms & Core HIIT
Week Four
Day 16: 31-Mins Full-body Strength Ladder – NEW!
Day 17: 28-Mins Cardio Party Circuits
Day 18: 26-Mins Upper Body Fusion – NEW!
Day 19: 32-Mins Pilates Cardio & Core
Day 20: 30-Mins Legs & Core HIIT
Want the Printable 3-1-1 Workout Calendar?
Sometimes there’s nothing more satisfying than checking off a workout. ✔️
That’s why we’ve put the entire four-week challenge into a printable Strength + Pilates workout calendar so you can see your plan at a glance and track your progress as you go.
You’ll get two versions:
🎨 Interactive calendar: Click any workout and go straight to the video.
🖨️ Printer-friendly calendar: A simple black-and-white version you can print, hang up, and check off as you go.
Then, put it on your fridge, desk, wall, or wherever you’ll see it — and watch those checkmarks add up!
👉 Download the FREE 3-1-1 Strength + Pilates Calendar HERE
Save the Full Playlist on YouTube
Want to skip the calendar and just press play?
For another easy option, I’ve put all 20 workouts into the 3-1-1 Strength + Pilates YouTube Playlist so they’re easy to find and follow in order.
You can save the playlist to your YouTube library, come back whenever you’re ready for your next workout, and repeat your favorites anytime.
👉 Access the FREE Strength + Pilates YouTube Playlist HERE
Tip: Save or Bookmark This Page
This page will be your home base for the entire month, with all workout links, the printable calendar, and the playlist in one convenient location.
That way, everything you need is just one click away. Bookmark this page or save it to Pinterest so it’s easy to come back whenever you’re ready for your next workout.
What Happens If You Miss a Workout?
Nothing. Seriously.
This is a four-week plan, not a four-week deadline.
If you miss a day, you don’t need to double up or start over. Take your next workout when you’re ready and keep moving through the schedule.
Five workouts every week might fit beautifully into your life. However, some weeks, three or four might be what’s realistic. That’s OKAY!
The goal is to use the structure — not let the structure use you.
Four Weeks. 20 Workouts. One Stronger You.
At the end of these four weeks, I don’t want you thinking about whether you followed the calendar perfectly.
I want you to notice what changed.
For example, maybe the dumbbells you started with don’t feel quite as heavy. Your push-ups might feel stronger, or perhaps you’re moving with more control during Pilates. You may even notice you’re recovering faster after cardio or simply spending less time wondering what workout should I do today?
Those are wins, and they’re exactly why we train.
3 Strength. 1 Cardio. 1 Pilates.
Simple enough to follow. Challenging enough to make you stronger.
Are you ready? Let’s do it! 💪
Want More Workouts, Nutrition + Support?
If you love having a plan to follow and want even more structure, join us inside the BodyFit Athletic Club (BAC).
Inside the BAC, members get exclusive workout programs, dietitian-developed nutrition resources and meal plans, progress tracking, live coaching, and a supportive community to keep you going beyond these four weeks.
Learn more about the BodyFit Athletic Club HERE.
Amy
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