In just six months, Zarina del Mar went from a tax lawyer to an influencer with over 800,000 followers on Instagram and got a silver YouTube button. She is now a movement specialist with a unique 3D workout system for both the body and soul. Her method is based on a thoughtful approach rather than lifting weights at the gym. In our interview, the wellness influencer explained what 3D movement is and how, in just 10 minutes a day, you can build the body of your dreams.
Zarina, what are 3D workouts? Please, explain further.
3D workouts are a system for working with the body that helps develop strength, agility, balance, mobility, flexibility, and fluidity in a short amount of time. The uniqueness of the method lies in teaching people to use their bodies properly and perform daily maintenance — like tuning up a car.
The main problem of modern society is the “sedentary lifestyle,” which has caused 99.99% of people to lose basic motor functions. In a world where it’s hard to find time for regular workouts, my method helps people restore these functions, strengthen muscles, improve metabolism, and enhance overall life quality. The core principle is short but effective workouts through my “movement snacks” system. If you want to live light and free, it is enough to dedicate just 5-20 minutes a day to your body.
How does it work in practice?
If you lead a sedentary lifestyle, you should take movement snacks every hour. I offer simple exercises that help you move if you can’t go to the gym or for a walk, but you just need to shake things up. The key is to change posture and position every hour.
Our movement patterns are formed throughout life, and I work not only with the body but also with the nervous system, restoring control over movement. This is functional load — sometimes soft, sometimes strength-based, but always optimal. It’s not just exercises; it’s mindful and intelligent movements that engage your brain. My students call this the 3S system: smart, short, and simple.
What does “smart movement” mean — is it physical exercise, fitness, or meditation?
My system is based on the anatomy and biomechanics of natural body movements and combines physical exercise with meditation. Many students note that they enter a meditative state because the movements are simple and basic. However, if you perform them without awareness, without following instructions and understanding what’s happening in the moment, there will be no results. This is meditation because it’s important to be attentive to the process and infuse meaning into each movement. The “show and repeat” format doesn’t work here.
Who are your clients, and what are their main concerns?
About 70% of my students are former professional athletes and dancers who have tried everything and realized that the body is not infinite, and its resources are limited. Even professionals aren’t taught biomechanics, so they face pain and imbalances despite their experience. The remaining students have never engaged in physical activity because they associate it with violence, sweat, and pain. Their main concerns are the following: “I’m not getting the desired result,” “I hate the gym and heavy weights,” “Something hurts.” I tell them: “We need to change the whole conversation around physical activity and exercises.” This is not torture — it’s a path to health, happiness, and benefit for yourself.
Why do you call yourself a movement specialist rather than a fitness coach?
That’s right, my approach is different from traditional fitness, where many believe that intense fatigue and sweat are signs of effectiveness. Movement is a whole movement that explores the possibilities of the human body, the connection between body and brain. It’s not just about working with the physical body in the gym; it’s work at a deeper level. I studied at the Laban Institute in New York, and it turns out that the 3D movement has a strong scientific foundation. Even world-class athletes train using this method.
What inspired you to create your own workout method?
Creating my own method was a result of my personal experience. I had been involved in fitness, bodybuilding, and CrossFit for over 15 years, but at some point, I became tired and realized I couldn’t continue like that. My body was tense from intensive training.
Every adult person eventually comes to the realization that pushing yourself to extremes with the “no pain, no gain” principle is not optimal. I started studying somatic practices, biomechanics, and anatomy. In search of a better method for working with the body, I concluded that there is no one-size-fits-all approach, so I created my own. I understand what the human body is capable of, and I bring it down to a level accessible to everyone.
Were you a lawyer before you became a blogger and media personality?
Yes, I was a corporate tax lawyer specializing in international taxation, and I believe this experience has been very helpful to me. Since I was 20, when I started working as a lawyer, I learned to analyze and gather information, highlighting the key points. I developed suggestiveness — the ability to speak confidently, persuade people, and, just as importantly, filter information to communicate my ideas to a wide audience.
You currently have 830k followers on Instagram and 255k on YouTube. Why do you think people choose you among so many other fitness influencers?
People feel my honesty and authenticity. American clients often say they like my directness and that I genuinely care about each of them. I want to help. It pains me to see what happens in gyms when people move without awareness. They go there because longevity experts say you need to lift weights and push yourself to the limit, or you’ll become fat, have weak bones, and lose muscle mass — and death is not far behind. People go for the benefit, but in the absence of mindfulness and with complete dislike for their bodies, they torment themselves. I say that a beautiful body can be achieved without pain, by training in joy. Plus, my clients see that I “Drink my own Kool-Aid” — I follow what I preach, and I see positive changes in my own life.
Published by Anne C.
