Menu
Cart
Name Price QTY

Subtotal:
Tax included. Shipping calculated at checkout.

View cart

Your cart is empty

    fitness //

    The Rise Of The 3-2-8 Method

    If you are a fitness social media scroller, you will likely have come across one of the viral 3-2-8 Pilates social media videos, which quickly went viral, racking up over 1.4million views or the hashtag #328pilates which has amassed millions of clicks extolling the virtual of a new form of workout.

    By Davina Catt, Nov 7 2024
    Save to Favourites

    what is the 3-2-8 method exactly?

    The concept is actually very simple: three strength workouts per week with weights, two low impact Pilates or barre workouts per week, and accumulate 8000 steps per day.  3-2-8 barre, strength, training and walking workout program is credited to Natalie Rose, a UK based Pilates and barre instructor and founder of the virtual Body by Barre Studio.

     

    Rose devised the concept as more of a workout plan or schedule than a specific Pilates workout, designed to help busy fitness enthusiasts make a time efficient workout plan, and recommends doing it over a three month period.

    why choose the 3-2-8 method?

    The method offers a variety of benefits from reduced inflammation, period cycle regulation and weight loss.

     

    The three-strength training workout per week will help you build muscle, which supports functional strength and improved physique. Walking daily steps will also help reduce risk of cardiovascular disease, obesity, type 2 diabetes, whilst the Pilates and Barre workouts will help improve flexibility, balance, coordination, core strength and mind body connection.

     

    However, if you are looking for weight loss method, 3-2-8 might not be your best choice: the relatively low-intensity workouts and lack of longer cardio, HIIT workouts, or general interval training will limit caloric expenditure in the 328 barre Pilates workouts.
    Title

    SHOP

    workout
    Iron

    Iron

    £16.00
    Magnesium Ease 60ml

    Magnesium Ease 60ml

    £20.00
    True Hydration Sachets

    True Hydration Sachets

    £24.00
    Bala Bars - Sage

    Bala Bars - Sage

    £64.95
    Extra Long Stretch Strap

    Extra Long Stretch Strap

    £12.00
    Cork Yoga Block

    Cork Yoga Block

    £18.00
    Pro Grip Commuter Yoga Mat - Black

    Pro Grip Commuter Yoga Mat - Black

    £67.00
    Pea Protein Formula - Vanilla

    Pea Protein Formula - Vanilla

    £55.00
    4MM Pro Grip Studio Yoga Mat - Taupe

    4MM Pro Grip Studio Yoga Mat - Taupe

    £69.00
    4MM Pro Grip Studio Yoga Mat - Sage

    4MM Pro Grip Studio Yoga Mat - Sage

    £69.00
    Bala Bangles - Sage 1lb

    Bala Bangles - Sage 1lb

    £49.95
    Bala Bangles - Sand 1lb

    Bala Bangles - Sand 1lb

    £49.95
    Bala Bangles - Black 1lb

    Bala Bangles - Black 1lb

    £49.95
    The Power Ring Set

    The Power Ring Set

    £149.95
    Bala Bars - Black

    Bala Bars - Black

    £64.95
    Title

    how to do the 3-2-8 method

    start with the 3-2-8 pilates weighted workouts 

    When it comes to signing up for a gym, depending on where you live, there are typically This is the ‘strength training’ part. If you want to focus on different muscle groups, opt for one full body strength training workout per week, one upper body strength training per week, and one lower body strength training workout per week.

    3-2-8 pilates: low-impact pilates or barre workouts

    Although the 3-2-8 Pilates method has “Pilates“ right in the name, making you think that it is a Pilates-centric workout program, the 328 barre Pilates method actually considers the two low-impact Pilates or barre workouts per week to be the “active recovery” days.

     

    The Pilates and barre workouts can be done at home on off days from the strength training workouts. You should still be taking 8000 steps per day on the 3 to 8 Pilates days.

    3-2-8 pilates: walking

    The daily step goal during the 328 Pilates routine is to accumulate an average of at least 8000 steps per day, which Natalie Rose says will help you burn an average of “300 extra calories.”

     

    Because research indicates that most people take about 2000 steps per mile, walking 8000 steps per day equates to walking about 4 miles per day. For most adults, the number of calories burned walking 4 miles per day or taking 8000 steps per day is closer to 400 to 600 calories, depending on your body size.

     

    It’s an online based phenomenon so you can find more at:

     

    Started by Natalie Rose (AKA @natalieroseuk) Madeline Moves app 

    DANDY 
    DIRECTORY

    FIND A PROFESSIONAL / WELLNESS SPACE NEAR YOU

    SEARCH

    VOUCHERS

    EXCLUSIVE PERKS FROM OUR FAVOURITE PARTNERS

    *members only

    EXPLORE

    COMPETITIONS

    MAKING WELLNESS EVEN MORE REWARDING

    WIN

    DANDY, DELIVERED

    Sign up to our newsletter to get 15% off your first order
    Thanks for contacting us. We'll get back to you as soon as possible.

    DANDY DEVOTION...

    Vegan Protein Blend

    Free Soul

    £21.24

    Looking for a delicious and nutritious plant-based protein shake? Specially formulated to support your wellness goals with 20g of protein per serving, all derived from high-quality, natural ingredients, this vegan protein shake blends smoothly and tastes amazing. Plus, it's free from soy, gluten, and artificial additives, making it a clean and wholesome choice for your diet.

    Theragun Pro 4th Generation 

    Percussive Therapy Massage Gun

    Theragun

    £469.0

    Relieve muscle tension and enhance recovery with this top-of-the-line percussive therapy massage gun offering deep muscle treatment to help alleviate soreness, improve mobility, and boost your overall wellness. Perfect for athletes and anyone looking to take their recovery routine to the next level. 

    Whoop Tracker

    Whoop

    £189.00

    This advanced wearable is designed to monitor your activity, sleep, and overall health, providing personalized insights to help you optimize your performance and well-being. Whether you're an athlete or just focused on improving your health, WHOOP gives you the data you need to make informed decisions about your fitness journey.

    Disclaimer: The content on this site is for informational purposes only and should not be considered professional advice. Always consult with a qualified healthcare provider before making any decisions regarding your health or wellbeing.

    Share

    Exclusive Perks & Promotions

    FREE Shipping

    Full Access To Dandy

    JOIN OUR COMMUNITY

    Designed to support every step of your wellness journey. From beginners building healthy habits to experts seeking advanced tools and insights, we have the perfect plan for you. Choose the membership that aligns with your goals and commitment to living your best life. So, how devoted are you to your well-being?

    BECOME A MEMBER

    We use cookies to ensure you get the best experience on our website.

    1