Are you looking for a new routine? Maybe you haven’t been training much recently, or you’re just looking for a simple way to get moving again.
National Fitness Day (Wednesday 24th September 2025) is the perfect chance to start something fresh.
Here’s a challenge for you: the 3x2 method. It’s simple, achievable, and designed to help you feel stronger, fitter, and healthier.
What is the 3x2 Method?
Each week, you’ll complete:
- 2 strength workouts
- 2 cardio workouts
- 2 stretching sessions
That’s it. Just six short sessions across the week - and you’ll feel the difference in no time.
Strength: Push, Pull, Legs
Your strength days are built on three fundamental movements:
- Push – A push-up variation that works for you: full push-ups, knee push-ups, or even hands on the kitchen counter.
- Pull – Seated band rows using a simple resistance band.
- Legs – Bodyweight squats.
Perform 2–3 rounds of these exercises. It’ll take 10–15 minutes max. Repeat the same workout later in the week, and track your reps so you can try to beat your score.
Cardio: Build It Up Gradually
The goal is to reach 30–40 minutes of cardio where you’re slightly out of breath. That looks different for everyone: running, cycling, brisk walking, or climbing stairs.
Start small and build:
- Week 1: 5–10 minutes
- Week 2: 15–20 minutes
- Week 3: 25–30 minutes
- Week 4: 35–40 minutes
Don’t worry if you can’t hit the full time straight away — the key is consistency.
Stretching: 3 Moves, 6 Minutes
Pick three stretches that feel good for your body (hamstrings, chest openers, hip flexors are great options). Hold each one for 2 minutes.
You can add stretching to the end of your strength or cardio session, or do it on its own while watching TV.
Why Try the 3x2 Method?
It’s not about perfection. It’s about building a routine you can actually stick to. With just six short sessions a week, you’ll:
- Increase strength in your core movement patterns
- Improve cardiovascular fitness
- Reduce stiffness and boost mobility
Take the Challenge on National Fitness Day
Block out some time in your diary now. Even 30 minutes on 24th September is a great way to start.
That Day will be delivering 10 classes on National Fitness Day, including Pilates, Yoga, Dance, HIIT, and our signature BUILD strength session.
If your company would like to mark the day with a class, now’s the time to get in touch.
