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THE BEST OF STRENGTH, RUNNING & PILATES
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
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.
WHAT TO EXPECT IN THE APP
BALANCED TRAINING
This 4-week Program follows the 3-2-1 Method to build strong glutes, sculpt your body, and boost endurance. Each week includes three strength workouts, two Pilates classes with Lisa and Milly, and one 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 understands the importance of not just focusing on a physical transformation but a mindset and lifestyle transformation. So, let us help you stay accountable through our daily goal setting, reflection, hydration, sleep and step tracking features.
WHAT YOU COULD ACHIEVE
"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
Intakes commence 10am every Monday and as soon as you confirm your order, you will receive instructions on how to access our App and begin preparing for Day 1.
You’ll receive app access right away just keep an eye out for an email from our team on how to get started in the MWU App.
Yes! You can use our ‘Restart Program’ feature allowing you to start the following Monday.
6 Day
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 Day
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 Day
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
A gym should have all the equipment you need, but if you are completing the Program from home you’ll need:
✓ 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 will have the option to choose from a 4, 5 or 6 day training split each week.
These workouts are designed with minimal equipment, so you can train anytime, anywhere—whether at home or in the gym.
Absolutely! With our Platinum Membership, you receive access to ALL available MWU Programs and Levels, as well as any Challenge that is released during your Membership.
Yes, you certainly can! If you are not ready to purchase our Platinum Membership, you can join our Program separately. Keep in mind that you will only receive 12 weeks of App Access when purchasing separately.
This Program is suited for Intermediate trainers. However, all Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
This 4-week Program uses the 3-2-1 Method and is designed to build strong glutes, sculpt your body, and improve your endurance.
Each week includes 3 strength workouts, 2 Pilates classes, and 1 cardio session, designed to challenge you, keep things fresh, and drive results.
Your strength sessions include two glute-focused lower body days and one quick, high-intensity upper body workout to build strength and definition.
Pilates classes are On-Demand with Lisa’s slower, controlled full-body burn and Milly’s dynamic Pilates Fusion to raise your heart rate.
For the cardio-based sessions, you'll have the choice between two session based on your experience.
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.
If you purchase the Define Program alone, you can enjoy 12 weeks of full app access. Alternatively, explore our Membership options for 12 months App Access.