All programs
by Zarina Del Mar
with LIFETIME ACCESS + 5% DISCOUNT
You can now get ALL of my programs in ONE single bundle!
And as you know — none of my workouts ever repeat.
Now you can own them all at once!
All programs
by Zarina Del Mar
with LIFETIME ACCESS + 5% DISCOUNT
You can now get ALL of my programs
in ONE single bundle!
And as you know — none of my workouts ever repeat.
Now you can own them all at once!
Pricing plans
The bundle «3D TOTAL»
$ 538 USD
All programs by Zarina Del Mar with LIFETIME ACCESS + 5% DISCOUNT
You can now get ALL of my programs in ONE single bundle!
And as you know — none of my workouts ever repeat.
Now you can own them all at once!
The bundle includes:
- 3D abs for 10 minutes
- 3D Postpartum: 5 Easy Workouts for Postpartum Recovery & Moms
- 3D Ageless: Easy Workouts for Everyday
- 5 days — 5 minutes
- 3D WOMAN or 3D MAN (choose one of the programs)
Past and future online workshops are not included in this bundle
The bundle «3D INFINITY»
$ 1 099 USD
«All current & future 3D workouts for a whole year»
All programs by Zarina Del Mar with LIFETIME ACCESS and a 5% DISCOUNT PLUS all workshops, challenges, and ANY new programs I create within 1 year from the date you purchase the 3D Universe package!
No more tracking launch dates or waiting for the best deal — you’ll automatically get access to every new release for a full year!
Now you can purchase all of my programs and online challenges in one complete bundle.
And as you know — none of my workouts ever repeat.
Now you can own all of them at once!
The package includes:
- 3D abs for 10 minutes
- 3D Postpartum: 5 Easy Workouts for Postpartum Recovery & Moms
- 3D Ageless: Easy Workouts for Everyday
- 5 days — 5 minutes
- 3D WOMAN or 3D MAN (choose one of the programs)
Plus all future online events and every new program I create within 1 year from the date you purchase the package
Who is Zarina del Mar?
- FOUNDER OF 3D MOVEMENT SCHOOL
- CERTIFIED SMART MOVEMENT SPECIALIST
- GRADUATE OF LABAN/BARTENIEFF INSTITUTE OF MOVEMENT STUDIES (NEW YORK, USA), EXCLUSIVE COURSES FOR MOVEMENT COACHES (IDO PORTAL, TEL AVIV, ISRAEL).
- 1 000 000 WOMEN CONDUCTED 3D TRAINING WITH ME
- LIVING IN CALIFORNIA, USA
More about me 👉 here 👈
How does the 3D Training Method transform your Body and your Life?
The 3D Movement Method is a unique, holistic approach I developed based on the latest scientific research on the connection between body and mind.
At its core are three key principles: short, smart, and simple workouts you can do anytime, anywhere, without special equipment — in just 5 to 10–20 minutes a day.
My approach reflects my personal philosophy:
Don’t do more — do it smarter.
Why does 3D training change not just your body, but your life?
It’s all about the insula, a part of your brain that plays a key role in perception and self-awareness.
3D movements across different planes — done gently, without a gym, and without burnout — literally activate your brain.
This isn’t just a theory — it’s part of a scientific study my team is conducting right now.
RESEARCH & DATA 3D MOVEMENT: EVIDENCE-BASED RESULTS
A growing body of research supports the 3D Method’s impact on women’s physical, cognitive,
and emotional well-being. Explore our current findings 🔽
If you’re reading this, it means you’ve already tried one of my routines.
The rest are right here! 🔽
PILOT STUDY: 3D MOVEMENT SNACKS AND EVERYDAY CHANGE
Research Aim:
Does engaging in short-duration, low-intensity 3D movement sessions influence self-reported physical and emotional states in midlife women?
Study Format:
Qualitative interviews (N = 23)
Participants: Women aged 37 to 66
Training format: Self-directed 3D «movement snacks» lasting 5–10 minutes per day, practiced at home.
Key Benefits Reported:
•Increased postural awareness and upright alignment
•Perceived gains in daily energy and mood stability
•Subjective improvements in digestion, flexibility, and recovery
•Development of body—mind connection through brief routines Integrated short movement practices into everyday routines such as morning bathroom rituals, cooking, grocery shopping, and other daily activities, making active living a natural part of life.
Conclusion:
Brief, daily 3D sessions were perceived as a feasible way to enhance self-regulation, posture, and body awareness without requiring significant time or equipment.
GLOBAL SURVEY: SELF-REPORTED EFFECTS OF REGULAR 3D MOVEMENT PRACTICE
Research Aim:
What psychological, physical, and sensory-motor benefits are associated with short-format 3D training across a diverse sample of adult women?
Study Format:
Cross-sectional online survey (N = 330), conducted internationally.
Participant Profile:
The survey included women from over 50 countries, with a mean age of 50.2 years (ranging from 35 to 82). The majority were married, had children, and were employed in either the private or public sector. A substantial proportion (82%) held a higher education degree. Most participants reported having between 30 and 60 minutes per day for personal care or movement. During the observation period, 88% practiced the 3D method regularly, and 74% engaged in training at least three times per week.
Reported Benefits
Physical Domain:
•77% reported improvements in posture, mobility, or coordination
•55% observed reductions in women’s health—related symptoms
Emotional and Cognitive Effects:
•71% experienced increased emotional stability
•64% noted enhanced focus and mental clarity
•59% felt more motivated to maintain regular movement practice
Sensorimotor Awareness:
•68% reported increased connection to bodily signals
•62% became more mindful of daily movements and posture
Conclusion:
Findings suggest that regular engagement with 3D practices is associated with multidimensional benefits across physical, emotional, and perceptual domains, particularly among midlife women.
CASE STUDY: PROPRIOCEPTIVE TRAINING AND SELF-ASSESSMENT
The MAS Protocol Pilot
Research Aim:
Can a self-evaluation protocol combined with guided 3D movement improve awareness of proprioception, postural alignment, and movement symmetry?
Study Format:
Single-case design using a structured pre/post evaluation battery.
Participant L: 48 years old, regularly practiced the 3D method for over a year. Active lifestyle, no reported health limitations.
Intervention:
A one-week personalized program using 3D movement practices designed specifically by Zarina del Mar for Participant L. In addition to the daily movement sessions, the participant completed a series of complementary activities including video-recorded motor tests, somatic self-screening, and body mapping exercises. All movement sessions were analyzed using Kinovea software and evaluated by two independent experts.
Key Observations:
•Enhanced perception of postural asymmetries and segmental control
•Greater clarity of internal body map and spatial orientation
•Improved performance in single-leg balance and coordination tasks
•Enhanced body awareness and a more coherent body schema
Conclusion:
This study supports the hypothesis that 3D movement practice, combined with self-education and self-evaluation tools, can enhance proprioception, sensorimotor precision, and postural awareness.
The bundle «3D TOTAL»
$ 538 USD
— LIFETIME access for ALL programs
The bundle «3D INFINITY»
$ 1 099 USD
— LIFETIME access for ALL programs
and future online activities
FAQ
For any questions, contact our support team
ZARINA DEL MAR LLC
California USA
© 2025 Zarina Del Mar®. All rights reserved.
Zarina Del Mar® is a registered trademark in California.
© 2025 Zarina Del Mar®. All rights reserved.
Zarina Del Mar® is a registered trademark in California.