Wednesday Workout: 3-2-1 UXF Burn (Cardio, Strength, Core) Workout

Hi there! How are you doing today?! I’m finally starting to feel back to my normal self (physically); last week/weekend really took it out of me with all the working out I did! I owe you recaps for MANIA and the Fenway Spartan Sprint, but I’m still digesting everything I learned at MANIA and want to wait for the professional photos from the Spartan race to be posted.

I usually teach a 60 second strength and core format in my UXF Burn class on Wednesdays, but last week I decided to change it up and bring back the newest UXF format in my class: 3-2-1. We are supposed to teach it with 3 minutes of the SAME cardio move (ie: burpees), but my class hated that so I decided to switch it up and do 3 different moves for 60 seconds each in each set. I asked them what they thought and they said they liked it this way much better. Another thing they like about this workout is once you finish the strength and core exercises in each set, you’re done with those exercises for the rest of the class. If you don’t like circuits or repeating things, this is your type of workout!

3,2,1 cardio, strength, core workout

Doing the same strength exercise for 2 minutes straight can be tough… and boring… so I changed it up and had them do a few different exercises per strength set. Think: OH tricep extensions, one and two armed tricep kickbacks, pulsing, changing up the speed, etc. For squats, we did narrow, wide, normal width, plié, pulsing, different pacing. It helped to keep people engaged and pass the time more quickly than just standing there for 2 minutes of bicep curls.

I added in some new moves, so here some descriptions and links in case they are new to you, too!

  • Around the clock bicep curls: start out curling the weights in front of you at 12 o’clock, then move so you’re curling at 1 and 11 or 2 and 10 (or in between those two… basically at a 45 degree angle), then move so you’re curling at 9 and 3 for a wide curl. Make your way back to 12 and keep going like that.
  • Pendulum lunges: step forward into a lunge with your right foot then step back into a reverse lunge with that right foot. Do the same on the left side.
  • Plank Push-Up- I can’t find a video (and I’m in my jammies so I’m not about to video myself!), but you start out in a forearm plank and then slide your shoulders back and push your butt up and back so that you’re in a dolphin plank/downward dog pose. Bring yourself back down to a plank and repeat. If you work slowly, this is great for your lower abs!
  • Side plank with hip drops

If you have any other questions, feel free to ask! This workout can be cut back if you don’t have a lot of time… all you have to do is pick a few sets and rock it!

Questions for you: What is the most boring exercise for you to do? Have you done a 3-2-1 workout like this?

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12 thoughts on “Wednesday Workout: 3-2-1 UXF Burn (Cardio, Strength, Core) Workout

  1. Kim says:

    This looks awesome – I love moves like this!
    I’m not sure I have ever thought about which exercise is the most boring to me – maybe bicep curls – I prefer them with other moves (squats or lunges).

  2. Duncan says:

    Awesome Workout! Can you keep posting workouts so I can keep progressing? Also, sets 1-5 were all done in the same workout or each set is a different workout for a different day?

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