The 4-2-1 Challenge - build muscle, improve cardio fitness and move well with evidence based programming.

This program is designed to help you build muscle, improve cardio fitness, and keep your body moving well — without burnout or overwhelm. You don’t have to do everything. You just need a plan that works. Each 4-2-1 block includes 4 strength classes and 2 cardio classes. and 1 mobility or Pilates Barre class. This balanced mix trains your muscles, heart, and joints together so you feel strong, energized, and supported — not worn out. They’re designed to work together so your body stays strong, balanced, and resilient. The challenge runs for nine weeks starting January 26, and you choose how many blocks you want to complete. #1: Choose Your Goal. Decide how many blocks you want to do. Some members will choose 3 or 4 blocks. Others will aim for all 9. There is no right number — pick what fits your life, energy, and schedule. #2: Plan Your Personal Program. Look at the live class schedule and decide which classes you’ll take live and which you’ll do as recordings. Add them to your calendar and book any live classes you plan to attend. #3: Execute Your Plan. You can take classes live on Zoom or from the recordings in your course. After each class — live or recorded — mark it Complete in the course. You do not have to complete the classes in order or even complete an entire block before moving to the next one. However, avoid doing two upper-body or two lower-body strength days in a row if you can. And when you are doing a recording, do the first one you haven't completed as often as possible, so you realize the full benefits of the programming in this challenge. What You Need. A mat, a set or two of dumbbells, a chair or bench. Bands and other tools are optional. Use what you have.