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Standing Beginner 3.0 Program

Program

Energize your whole body with core-strengthening moves that leave you feeling vibrant and alive.
Stand taller with pride as improved posture becomes your natural, confident way of being.
Target every muscle group through gentle movements that are safe for daily practice.
Feel amazing in your body with flexible strength that makes everyday activities feel effortless.

Download Schedule

Week 1

MONDAY

Standing Spine & Shoulders Focus Warm Up

15-25 min, Back/Spine, Beginner, Intermediate, No Equipment, Pilates, Standing, Upper Body

TUESDAY

Breathing

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

WEDNESDAY

Foundation Standing Flow 1

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

THURSDAY

Breathing

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

FRIDAY

Standing Warm Up With Band

0-15 min, Beginner, Full Body, Pilates, Small Equipment, Standing

SATURDAY

Breathing

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

SUNDAY

Breathing

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

Week 2

MONDAY

Standing Warm Up With Ball

0-15 min, Full Body, Intermediate, Pilates, Small Equipment, Standing

TUESDAY

Breathing

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

WEDNESDAY

Standing Flow 1

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

THURSDAY

Breathing

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

FRIDAY

Express Legs Flow

15-25 min, Beginner, Breathe, Lower Body, No Equipment, Pilates, Standing

SATURDAY

Breathing

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

SUNDAY

Breathing

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

Week 3

MONDAY

Standing Warm Up With Band

0-15 min, Beginner, Full Body, Pilates, Small Equipment, Standing

TUESDAY

Breathing

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

WEDNESDAY

Standing Spine & Shoulders Focus Warm Up

15-25 min, Back/Spine, Beginner, Intermediate, No Equipment, Pilates, Standing, Upper Body

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

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

Week 4

MONDAY

Standing Warm Up With Ball

0-15 min, Full Body, Intermediate, Pilates, Small Equipment, Standing

TUESDAY

Breathing

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

WEDNESDAY

Express Legs Flow

15-25 min, Beginner, Breathe, Lower Body, No Equipment, Pilates, Standing

THURSDAY

Breathing

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

FRIDAY

Foundation Standing Flow 1

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

SATURDAY

Breathing

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

SUNDAY

Breathing

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

Bonus Sessions

Abdominal Strength

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

Upper Body Stretch

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

Shoulder & Thoracic Spine Mobility

15-25 min, Back/Spine, Beginner, Mobility, No Equipment, Pilates, Upper Body

Strong legs

15-25 min, Beginner, Lower Body, No Equipment, Pilates, Strength

Pilates Workout

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

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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