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Standing Beginner 1.0 Program

Program

Break free from your mat and discover how pilates works beautifully in standing positions.
Strengthen your foundation by targeting hips, legs, and posture for everyday confidence.
Say goodbye to back pain while improving balance through gentle, effective movements.
Build dynamic stability that transforms how you move and feel in just 28 days.

Download Schedule

Week 1

MONDAY

Foundation Standing Flow 1

15-25 min, Absolute Beginner, Flow, Full Body, No Equipment, Pilates, Standing

TUESDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

WEDNESDAY

Foundation Standing Flow 2

15-25 min, Absolute Beginner, Full Body, No Equipment, Pilates, Standing

THURSDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

FRIDAY

Standing Flow 1

15-25 min, Beginner, Flow, Full Body, No Equipment, Pilates, Standing

SATURDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SUNDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

Week 2

MONDAY

Rooting Your Foot

25-40 min, Beginner, Full Body, Pilates, Recovery, Small Equipment, Standing

TUESDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

WEDNESDAY

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Hip Power

25-40 min, Beginner, Lower Body, No Equipment, Pilates, Standing, Strength

THURSDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

FRIDAY

Fluid Spine

25-40 min, Back/Spine, Beginner, Mobility, No Equipment, Pilates

SATURDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SUNDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

Week 3

MONDAY

Standing Flow 1

15-25 min, Beginner, Flow, Full Body, No Equipment, Pilates, Standing

TUESDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

WEDNESDAY

Foundation Standing Flow 2

15-25 min, Absolute Beginner, Full Body, No Equipment, Pilates, Standing

THURSDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

FRIDAY

Rooting Your Foot

25-40 min, Beginner, Full Body, Pilates, Recovery, Small Equipment, Standing

SATURDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SUNDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

Week 4

MONDAY

Foundation Standing Flow 1

15-25 min, Absolute Beginner, Flow, Full Body, No Equipment, Pilates, Standing

TUESDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

WEDNESDAY

Hip Power

25-40 min, Beginner, Lower Body, No Equipment, Pilates, Standing, Strength

THURSDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

FRIDAY

Fluid Spine

25-40 min, Back/Spine, Beginner, Mobility, No Equipment, Pilates

SATURDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SUNDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

Bonus Sessions

Breathing

0-15 min, Beginner, Breathe, No Equipment, Pilates

Standing Warm Up

0-15 min, Beginner, Full Body, No Equipment, Pilates, Standing

Abdominal Strength

0-15 min, Absolute Beginner, Core/Abs, No Equipment, Pilates, Strength

Full Body Stretch

15-25 min, Beginner, Full Body, No Equipment, Pilates, Stretch

Lower Body Stretch

15-25 min, Absolute Beginner, Lower Body, No Equipment, Pilates, Stretch

Flow with Mira Membership & App

Everybody deserves to feel good. Energize your body confidence, and be a stronger, happier, or even more youthful you. Join everyone from around the world and share in your love for movement, life, and Pilates.

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