3-2-1 Method Define Edition
4 Week Training & Nutrition Guide
- Combine Strength, Pilates & Running
- Build Strong Glutes, Sculpted Arms & Defined Core
- Effective 30-60 Minute Workouts
4 Week Training & Nutrition Guide
Best of Strength, Pilates & Running
Coach Emma brings her signature style to life through dynamic workouts that keep you engaged and challenged, ensuring consistent progress. Whether you're lifting heavy in the gym, sculpting through Pilates, or increasing your endurance through running, the 3-2-1 Method empowers you to move better, feel stronger, and see real change.
About The Program
4 Weeks
Strength
Pilates
RunningThe 3-2-1 Method Define Edition Program is perfect for you if your goal is to:
+ Build strong glutes, sculpted arms, and a defined core.+ Improve your running endurance and speed.
+ Follow a varied routine that keeps training fresh and exciting.
Throughout this Program you will enjoy a combination of Weighted Workouts, Pilates and Running.
This Program is suited for Intermediate trainers. However, all Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
The recommended Nutrition Goal for this Program is Lose Body Fat or Both.
Lose Body Fat focuses on: a calorie deficit to help achieve weight loss alongside the training within this Program.
The Both goal focuses on: body recomposition (losing fat while building muscle). This is realistically achievable for some individuals, particularly those who are new to training or returning after a break.
Inside The App
Balanced Training
Each week of the Program includes 3x Strength workouts, 2x Pilates classes with Lisa and Milly, and 1x Cardio session tailored to your experience. The mix of training styles keeps your workouts fresh and results-driven.
Tailored Nutrition
Customisable Meal Guides tailored to your calorie and macro targets. You'll also receive access to a library of 1,500+ macro-friendly recipes to help you learn how to nourish your body, fuel your workouts, and achieve the best results possible.
Unlock Your Potential
Move With Us is here to support more than just your physical transformation - we're here for your mindset and lifestyle too. Stay accountable with daily goal setting, reflection, and tracking for hydration, sleep, and steps.
Community Testimonials
"I gained such a positive and healthy relationship with food & my body. This challenge has taught me to be happy and comfortable in my body & focus on nutrition not just exercise! Consistency is key! And this program has made that possible giving us all such a good mindset."
- Alex Hutch
"It has absolutely changed my life. No words for our grateful I am to have found this program when I did. I set out to find myself again- I feel like an even better version of me than I knew possible. While I’ve had amazing progress physically- it doesn’t even compare to how I feel mentally or emotionally."
- Alayna
“I feel so much more confident! Taking care of my health and supporting the other girls who are in the same journey is my passion now! Eating 2300 calories and looking healthier, stronger, and as you can tell a lot more confident! I was extremely happy with the way my body was transforming after only 8 weeks, and fell in love with lifting and consuming more food in general”.
- Xhesiana Zahoaliaj
“I am so thankful for what these programs and this community has brought to my life. Going into my 4th year of MWU I feel stronger, prepared and determined to make it the best one yet. I feel like a better me, a better mom, and a better influence on those around me.“
- Jasmie
"I’m so happy with my results! My body loved all the extra food (first time I’ve felt good about eating so many calories!) The 3 glute days were the BEST! I can’t wait to repeat the program in the gym! Thank you MWU!"
- Sonya Bevan
"I have battled body dismorphia for many many years, since I was around 11 years old (I am approaching 30 this Tuesday) and this is the first time I can say I am starting to appreciate my body more and appreciate the journey and giving my body what it needs. This has made me want to grow stronger, not live by the numbers on the scales and to aim for being toned, strong and healthy for the first time in my life."
- Louise Jones
Frequently Asked Questions
The 3-2-1 Method Define Edition Program is a 4-week hybrid Program combining 3 strength sessions, 2 Pilates classes (with Coaches Lisa and Milly), and 1 outdoor cardio each week. Focused on building strength, endurance and balance with fresh variety across your week.
The Define Program is a 6-week, results-driven Program with 4 strength workouts, Pilates-infused circuits, and 2 outdoor runs weekly. Designed to build strength and endurance over a longer, more structured training phase.
Yes! Your Program includes access to nutrition guidance within the Move With Us App, with personalised recommendations to help support your goals alongside your training.
Your nutrition recommendations are tailored to your selected goal, activity level and preferences, so you can follow a plan that complements your workouts and supports your progress.
With the 3-2-1 Method Define Edition Program, you have the option to choose between a 4, 5 or 6-day training split. Preview the changes between the splits below.
6 DAYS
Monday: Glutes & Core
Tuesday: Full Body Pilates Burn
Wednesday: Steady Long Run or Steady Interval Run
Thursday: Upper Body Circuit & Cardio
Friday: Full Body Pilates Fusion
Saturday: Hamstrings, Quads & Core
Sunday: Rest & Recovery
5 DAYS
Monday: Glutes & Core
Tuesday: Full Body Pilates Burn
Wednesday: Rest & Recovery
Thursday: Upper Body Circuit & Cardio
Friday: Full Body Pilates Fusion
Saturday: Hamstrings, Quads & Core
Sunday: Rest & Recovery
4 DAYS
Monday: Glutes & Core
Tuesday: Full Body Pilates Burn
Wednesday: Rest & Recovery
Thursday: Upper Body Circuit & Cardio
Friday: Full Body Pilates Fusion
Saturday: Rest & Recovery
Sunday: Rest & Recovery
The workouts in this Program are 30-60 minutes long.
If you’re training in a gym, you’ll have access to everything you need to complete the Program. If you’re training at home, you’ll need the following equipment:
✓ Yoga Mat
✓ Dumbbells (light to medium)
✓ Booty Band
✓ Resistance or Power Band
✓ Exercise Ball
✓ Bench or sturdy surface
✓ Treadmill or outdoor space for running
✓ Pilates Ball
✓ Ankle Weights
✓ Weighted Beam
✓ Yoga Blocks
✓ Pilates Ring
Yes! You can choose to train at home or in the gym, depending on what works best for you. Simply switch between your available workout options in the Move With Us App to follow the Program wherever you train.
Absolutely! Our Exercise Swap feature allows you to personalise your workouts to suit your experience, ability and available equipment. You can choose from exercise swaps, regressions or progressions to make each movement easier, harder or better suited to you.
New Program intakes begin every Monday, so you can choose the Monday that works best for you. Once you purchase, you’ll receive access to the Move With Us App and everything you need to get started.
Yes! When you’re ready to begin, you can select a start date up to 2 weeks ahead using the Restart Program feature in the Move With Us App.
If you’ve purchased the Program as a standalone purchase, keep in mind that your 6 weeks of app access begins from the date of purchase. We recommend starting within the first few available intakes to ensure you have enough time to complete the full Program before your access ends.
When you purchase this Program as a standalone purchase, you’ll receive 6 weeks of access to the Move With Us App from the date of purchase.
With Platinum Membership, you’ll have ongoing access to this Program, all other Programs, Challenges and members-only features for the duration of your active Membership.
Absolutely! You can repeat the Program as many times as you like while you have access to it in the Move With Us App.
Absolutely! You can purchase this Program as a standalone purchase without joining Platinum Membership. However, your standalone purchase only includes 6 weeks of access to the Move With Us App.
Absolutely! This Program is included with Platinum Membership, so you can access it without purchasing the Program separately.
Platinum Membership gives you ongoing access to all available Move With Us Programs and Levels, Challenges and members-only features for the duration of your active Membership. This means you can move between Programs, explore different training styles and keep coming back to your favourites without needing to purchase each Program individually.
Yes! The Move With Us App gives you a range of tools to track your progress beyond just the number on the scales.
You can track your weight and measurements, steps, hydration, sleep, macros, daily goals and reflections, as well as your workout completion throughout your Program. You can also use Workout Notes to record the weights you use for each exercise, making it easy to see your strength progress over time.
Once you’ve completed your purchase, you’ll receive an email with everything you need to create your Move With Us account and access the App.
Simply follow the instructions in your email to get set up, then head into the App to find your Program and get ready for Day 1.
If you don’t receive your email, check your junk or spam folder and make sure you’re using the email address associated with your purchase. Please ensure you are subscribed to receive important updates here.