4-2-1 Workout Plan

Created: January 2025

Equipment: Medium to Heavy Dumbbells, Mat

Discover the perfect blend of strength, cardio, and recovery with the 4-2-1 Training Method! This TikTok famous approach is designed to build strength, boost endurance, and improve flexibility – all while helping you stay consistent and motivated. It’s a trend we can get behind at Get Healthy U TV so we created a 28 day calendar for you! Let us tell you what it’s all about.

The 4-2-1 method is a structured weekly workout plan. The name 4-2-1 is a reflection of the components of this method. Each week there is:

  • 4 (four days of strength training workouts) We’ve got intense workouts for you but rest assured, we give low impact options during each workout.
  • 2 (two days of cardio) We will give you some of our favorite straight up cardio workouts.
  • 1 (one day of mobility/ active recovery) Dedicated one day to mobility or flexibility exercises to reduce soreness and support long-term performance.

Make sure you are logged in and click on the workouts on the calendar. This calendar contains both Premium and Gold workouts.

This 4-2-1 training method that took off on Tik-Tok has four strength training days, two days of cardio, and one day of mobility or active recovery each week. Now this means there is a workout listed every day. But no doubt some of you are going to want to skip a workout or two if you are super sore. That is ok – always remember our motto, “no shame in the modify game”. If you need to swap out or switch up workouts, go for it, but this program is all about consistency. This 4-2-1 workout plan can be an effective way to lose weight, maintain muscle mass, and improve your overall fitness.

Strength – building muscle is the cornerstone to aging well and stoking your metabolism.
Cardio -trains your heart. If the cardio workout listed is not your style, pick any other workout or go for a walk.
Mobility and flexibility – one day is dedicated to mobility work, stretching, or a light yoga class to reduce soreness, improve flexibility, and support long-term performance.

Whether you’re a seasoned exerciser or a beginner, the 4-2-1 method helps you stay consistent without overtraining! Don’t forget to hydrate, fuel properly, and enjoy the journey!

All exercises you perform are your own responsibility and you perform them at your own risk. Always seek the advice of a physician or other qualified health provider before starting any physical exercise, fitness or wellness regiments of any kind.