The “4-1-1” Method is the newest viral workout trend – and one I can actually get behind as a personal trainer. This free, 7-day, 411 method workout plan combines strength training, pilates and LISS cardio workouts into a well-rounded weekly workout plan.
As a certified personal trainer and certified barre instructor, I believe that the most effective workout plan includes a variety of workout formats.
Not only does this prevent workout fatigue and boredom, but training in different styles can help us prevent overtraining, work a larger variety of muscles in new ways, and ultimately provide the most balanced workout plan.
The “4-1-1 workout method” is the newest viral workout trend on TikTok – and one I actually can get behind.
The “4-1-1” method is a way of structuring a weekly workout plan that includes:
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: NMLTF5).
Option to add a set of mini loop resistance bands (discount code: NML).
Workouts are 10-30 minutes a day, 6 days per week. You can always take more rest days as needed.
Beginner 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.
FREE! No sign up needed, this is a FREE Workout Plan.
The 4-1-1 method is a way of structuring your weekly workout split. This plan includes 4 strength training workouts, 1 pilates workout and 1 LISS (low intensity steady state) cardio workout.
Yes, the combination of strength training, pilates and cardio is extremely effective for building muscle, strength, and endurance. This split allows you to train each muscle group multiple times per week, while giving your muscles enough time to recover between workouts.
The “4-30-10” Method is a fitness approach that combines four strength training workouts per week, 30 grams of protein at every meal, and ten thousand steps per day. This is a great workout plan for anyone who wants to focus on protein and nutrition goals.
The “3-2-8” Method is a workout plan 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.
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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