The 3-2-8 Method: Your Guide

The 3-2-8 Method: Your Guide

What is the 3-2-8 Method?

The 3-2-8 Method is the new combination workout that we feel really packs a punch…
This is the workout method that has simply exploded on social media. With over 3.3 million views on TikTok, it’s definitely getting attention.

Here at Silver Linings, we don’t do ‘fads’ so why are we supporting this and creating our very own programme? Read on to discover the benefits of each component of this combo method and why it’s so powerful!

What’s involved?

So the method has three key components:

X3 Barre / Pilates Sessions

X2 Strength Sessions

8,000 steps per day

We have decided to change it up a little here at SL by making it x3 Barre/Pilates and x2 Strength sessions.

That’s partly because we know how much hard work we create with our ‘gravity only’ barre sessions and we believe this will also make the method more sustainable in the long term. With a lower risk of injury and wear and tear.

Essentially you want to do a full-body strength workout for the ‘weighted workout days’. We have chosen to interpret that as Barre classes where you work with weights and bands and activate the whole body. Over time you can add heavier weights for a longer duration as you build strength and stamina.

Whilst the Barre/Pilates classes are sometimes described as ‘active recovery’ days, we all know that these disciplines are challenging, strengthening and have a myriad of benefits.

Finally, taking an average of 8,000 steps per day will help you burn an additional 300 calories per day which would explain the interest from TikTokers!

So, what are the benefits of these disciplines?

As many of you know, we are committed to disciplines that really work here at Silver Linings, which is why Pilates and Barre feature so prominently in our retreats and digital offering.

Here are just a few of many benefits:


  • Better posture
  • Stronger core
  • Elongated muscles
  • Greater flexibility
  • Improved coordination
  • When you become more proficient it can also include a cardio element
  • Safe and low impact
  • Better Mood


  • Longer, leaner muscles
  • Stronger core
  • Low-impact cardio bursts to raise the heart-rate
  • Increases metabolic rate
  • Increased co-ordination
  • Better posture
  • Better mood

Strength Work:

  • Increased muscle mass
  • Increased muscle tone
  • Fewer injuries
  • Increased strength
  • Increased confidence in your strong healthy body
  • Essential as we age to maintain muscle strength and mass


  • Raises heartrate moderately
  • Raises metabolic rate
  • Elevates your mood
  • Opportunity to meditate and relax in nature
  • Increases circulation

But here’s the secret sauce…..

It’s the combination that is so powerful. Here at Silver Linings, we know that combining disciplines is how you create transformational results.

The transformation occurs in the 3-2-8 method because of the combination of strength, stretch, stability and stamina that comes with these disciplines.

Even better news… its ok if you are coming back to training and fitness after a break. You can start gently with some beginner barre and Pilates classes and lighter weights for the workouts initially. Over time you can build on the intensity of each element or scale back if you feel that its too much.

It will serve as a fantastic kickstart to a summer workout programme. Especially with our digital offering where you can access the sessions anywhere in the world and all you need is a mat and a towel!

The huge added element that many experts and commentators ignore is the opportunity that 8,000 steps give you for meditation and relaxation. We know how overloaded we all are by information all day. So, the action of taking time out to take 8,000 steps, ideally in nature, is a powerful way to combat stress and anxiety as well as burn 300 additional calories.

We have suggested some lovely meditations and podcasts that you may wish to enjoy whilst doing your 8,000 daily steps. Simply click on the links below or head to the 3-2-8 category on Silver Linings LIVE and you will find them listed there.

We can’t wait to hear how you get on after reading The 3-2-8 Method: Your Guide. We guarantee physical and mental transformation as you try out this method.

Lets do this Silver Liners!

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