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Everything You Need To Know About The TikTok-Viral “3-2-8” Workout

Plenty of people go into the new year with a fitness resolution that feels a bit unrealistic or hard to maintain, but the workout girlies on #PilatesTok have the routine for you if being a gym rat isn’t on the 2023 agenda. Luckily, there’s a new workout trend that’s blowing up on TikTok — and it’s pretty easy to do.

The 3-2-8 method is named for the parts that make it up: Three days of weight training, two days of pilates, and eight thousand steps each day. A full round of 3-2-8 takes place over the course of a week and, apparently, gives you a bangin’ booty. 

The best part is you can do it all at home. So if you want to try it out, here are some different exercises you can try to apply the 3-2-8 challenge to yourself.

3: Weight Training.

It might sound scary, but when I say “weight training” I don’t mean heading to your local gym and trying to deadlift your body weight overnight. All you need are some standard hand weights, which you can get for cheap at Target or Amazon. 

Hammer Curls:

It’s Hammer Time! 🔨 Share w/ someone who needs better hammer curls 💪🏻 #hammercurl #exercisehelp #fitnesstipsfitnesstiktok

♬ Thats the whole point – Cas Logan
Incline Wide Curls
Dumbbell Rows:

just cus your fav fitness influencer is using a ton of momentum for their rows doesn’t mean they’re doing it right lol #fittok #fitness #fitnesstips #formcheck #girlswholift

♬ оригинальный звук – terezik 🫠

2: Pilates.

By no means are these the only pilates exercises in the world, but they’re popular with TikTokers for sure. Hit Youtube and Google to find even more if these aren’t your style. Pilates is for toning and endurance training as well as increasing mental awareness. Plus, practicing it on your living room floor is totally doable. 

Side lunges, with pulses:
“Oil Rigger”:
One-legged squats, with pulses:

8: Cardio.

Cardio encompasses any exercise that elevates your heart rate. This makes it easy to get creative. Dancing, running, and cycling are some of the most popular cardio exercises people do, but you can make cardio your own by doing what you’re comfortable with. The goal is to get 8,000 steps in so walking or running is a surefire way to go, but dancing and cycling can have the same effect. Get out there and get your heart pumping!

3-2-8 is one of the many ways you can work out your body and practice self-care. You’re a gorgeous person and you deserve to feel that way, too. If you think this workout is for you, throw on some athletic shorts and give 3-2-8 a shot.

Emma Lingo is the senior editor at Her Campus’s University of Missouri chapter. She oversees the entertainment and culture verticals on the site, including television, movies, and book coverage. Beyond Her Campus, Emma works as a freelance writer. Her bylines have appeared in The List, The Missourian, Vox Magazine, Shifter Magazine and more. She will graduate with a major in journalism in Summer 2023 with an emphasis on reporting and writing. In her free time, Emma enjoys reading, journaling, and hanging out with her cat Tuna. She’s a certified Swiftie who has a major bone to pick with John Mayer and is always down to go from a drive and blast music.