The 1-1-3 Method: My Weekly Workout Routine for Strength, Balance & Energy

After trying different schedules, I finally found a simple and effective method that keeps me strong, energized, and consistent: the 1-1-3 method.

This means:
🧘‍♀️1 day of Pilates (for core strength & flexibility)
👟1 day of cardio (for endurance & heart health)
💪3 days of strength training (for muscle tone & overall fitness)

The key to sustainable progress isn’t following a rigid plan—it’s finding a balanced approach that fits your lifestyle, goals, and energy levels. That’s why I love combining strength training, pilates, and cardio in a way that keeps me feeling strong, toned, and energized while allowing for recovery and flexibility.

This routine keeps me interesting while building strength, mobility, and stamina—all without burnout!

Why a Balanced Approach Works Best

Many fitness programs push the idea that you have to train every single day, but the truth is, your body needs a mix of intensity, movement, and recovery. A well-rounded plan should include:

• Strength Training – Builds muscle, boosts metabolism, and improves overall strength.
• Cardio – Supports heart health and endurance while keeping you active.
• Pilates & Mobility Work – Enhances flexibility, core strength, and posture.
• Rest & Recovery – Prevents burnout and allows muscles to repair and grow.

Instead of stressing about doing everything perfectly, focus on creating a routine that fits your body and lifestyle. Here’s what works for me!

My Weekly Workout Plan for Strength, Toning & Energy

I train full body in every session, but I alternate my focus between upper and lower body, giving my muscles enough recovery time. Here’s what a typical week looks like for me:

Monday – Strength Training (Lower Body Focus)

• Squats, deadlifts, glute bridges
• Lunges, leg curls, split squats
• Core exercises (planks, deep core exercises)

Tuesday – Strength Training (Arms and Back Focus)

• Grip pull-ups, lat pulldowns, dumbbell rows
• Dumbbell swings, bar dipps
• Core exercises (planks, deep core exercises)

Wednesday – Pilates (Core & Flexibility Focus)

• Low-impact but intense exercises to strengthen deep muscles
• Focus on flexibility, posture, and core control

Thursday – Rest & Recovery

• Outdoor walk, good sleep & food

Friday – Strength Training (Lower Body Focus)

• Similar to Monday but switching up exercises and reps

Saturday – Cardio day

• 30-40 minutes of incline walking or steppers
• Core exercises and stretching

Sunday – Rest & Recovery

• Stretching and giving my body time to reset

This plan doesn’t depend on the days of the week: Monday can be any day for a week, the main thing is the order. During 7 days you have 5 active and 2 rest days.

Why This Works for Me (And Why It Might Work for You!)

✔️ It’s effective – Strength trainings build lean muscle, Pilates adds flexibility and activate deep muscles, and cardio keeps me fit and improves endurance.
✔️ It’s sustainable – I stay consistent without breakdowns and overtraining.
✔️ It’s flexible – If I feel tired I can adjust my weekly plan and choose another training for a day with no guilt.

If you’re looking for a balanced fitness routine that keeps you strong and energized without overtraining, try this approach!

Finding Your Own Routine

If this plan doesn’t feel right for you, don’t stress! You can start with 1-2 days per week and gradually increase. Just always think about balance and try to combine strength training with cardio, stretching or pilates. The key is finding something you actually enjoy, so it doesn’t feel like a chore. Always listen to your body!🤍

💬 Would you try this approach? What’s your ideal workout schedule? Let’s chat in the comments! If you have more questions about workout plan, fitness routine or anything else, I’m open to give you an advice! 

👉 Follow me for more tips on Instagram @bogdannya_fit. Let’s make fitness sustainable, not stressful.