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The Standard Spa
40 Island Ave
Miami Beach
Welcome to Standard Moves. Each gif illustrates a specific movement, demonstrated by world-class health, yoga and fitness instructors and is accompanied with tips for optimum performance. "Follow us" down the path of englightenment.
Overhead Reach to Toe Reach 
3 sets of 15 reps
Katie Horta
Start standing. Place the body weight into the right leg and bend slightly through the right knee. Place the right hand on the right thigh and reach the left arm up and overhead. At the same time, reach the left leg back, hovering the toes off the floor. Then start to straighten through the standing leg and at the same time, lift the leg leg up, reaching the left fingers towards the left toes. Return to starting position and repeat lift. Continue this move going for 12 to 15 reps, then switch sides
Good for balance and Coordination. Leg and glute strength and toning.
Standard Moves presented by PUMA. 
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Single Leg Lunge with Tricep Pull
3 sets of 20 reps
Dawn Feinberg
Start standing. Step the right foot forward into a lunge, knee over the ankle. Hold a Kettlebell in the left hand anywhere from 5 to 15 lbs with the palm facing in. Lean the torso forward to a 45 degree angle and rest the right hand on the right thigh. Keeping the elbow close to the body, pull the Kettlebell up until elbow is in line with shoulder. Squeeze up and release weight down, that was one rep. Keep going for 12 to 20 reps and then switch sides.

Good for leg, glute, arm and tricep strength and toning. Balance.
Standard Moves presented by PUMA.
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Paschimottanasana
Seated Forward Bend
Arianne Traverso
Start seated, legs long, hands by the hips. Flex the feet in towards the face and press the thigh bones down towards the floor. Inhale and lengthen the spine, on the exhale fold forward over the legs, leading with heart. Reach for the outer edges of the feet, stay for 3 breaths, lengthening forward on the inhale and folding deeper on the exhale. 
Good for hamstring stretch. Calms the nervous system and relives anxiety.
Standard Moves presented by PUMA.
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Forward Arm Raise with Resistance Band
3 sets of 20 reps
Philip Gray
Start standing and step the feet hips width apart. Bring a resistance band under the feet and hold on to the handles with the palms facing in. Keeping a long spine, begin to lift the right arm forward and up to shoulder level. Release and lift left arm, that was one rep. Continue this move going for 15 to 20 reps. Rest and repeat.
Good for shoulder and arm strength and toning.
Standard Moves presented by PUMA.
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Weighted Sumo Squat Dips
3 sets of 20 reps
Brad Plotkin
Start standing, holding a dumbbell in each hand anywhere from 5 to 15 lbs. Step the feet wider than shoulder width apart, pointing the toes out and the heels in. Arms long in front of the body and palms facing the thighs. Roll the shoulder blades down the back and, keeping a long spine, start to bend the knees, coming into a sumo squat. Track the knees over the toes, bringing the thighs parallel to the floor and hovering the weights over the floor as well. Press back up to straight legs. That was one rep. Continue this move going for 15 to 20 reps.

Good for thigh and glute strength and toning. Balance.
Standard Moves presented by PUMA.
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Reverse Crunch Leg Lift
3 sets of 20 reps
Amy Steiner
Start lying on the back. Bring the knees into the chest then extend the legs straight, and perpendicular to the floor. Bring the fingertips behind the head with the elbows pointing out to the sides. Engage the core and lift the toes towards the sky, squeezing through the low belly and lifting the glutes and low back slightly off the floor. Release back down and then lift back up. Continue this move, going for 15 to 20 reps. Rest and repeat.

Good for core strength and toning.
Standard Moves presented by PUMA.



 
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Mountain Climber
Jason Mastrian
3 sets of 15 reps.
Start in plank position, top of a push up. Engage through the core and keeping the shoulders over the wrists and the hips squared towards the floor, start to draw the right knee in, squeezing it in towards the chest and right elbow. Release the leg back and draw left knee in. That was one rep. Continue this exercise for 15-20 reps and switch sides.
Good for core and arm strength. Balance and coordination.
Standard Moves presented by PUMA.
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Arda Chandrasana
Half Moon Pose with Bind Variation
Yana Guseva
Start standing. Fold forward and bring the fingertips to the floor in front of the toes. Inhale and lift the torso parallel to the floor. Start to lift the left leg up and back and at the same time, lift the left fingertips off the floor. Begin to rotate the left hip open, stacking the left hip on top of the right hip. Keep the standing leg strong and flex through the left foot. Keep the gaze down towards the right foot and lift the right fingertips off of the floor, coming to balance just on the right foot. Stay for 3 steady breaths. For the bind, start to bend the left leg, bringing the heel towards the body. Grab the foot with the left hand and kicking the foot into the hand to open the chest. Keep rolling the top shoulder open and hold for 3 breaths. Release and switch sides.

Good for balance and coordination. Back and hip stretch.


Standard Moves presented by PUMA.
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Single Leg Lunge Dips
Cat Haayen
3 sets of 15 reps
Start standing. Step the right foot forward coming into a lunge with the right knee above the ankle and thigh parallel to the floor. Sweep the arms out to a T shape with the palms facing up. Lift the chin and chest and roll the shoulder blades down the back. Start to bend deeper through the right knee until the left knee gently taps the floor. Press into the front foot and ball of the back foot to return to starting position. That was one rep. Keep going at a steady pace for 12 to 15 reps, then switch legs.
Good for arm, thigh and glute strength and toning. Balance.
Standard Moves presented by PUMA. 
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Push Up with Weighted Fly
Juan Lombo
3 sets of 15 reps
Come into plank position, top of a push-up, holding and resting on a dumbbell in each hand anywhere from 5 to 15 lbs. Engage the core and lower the body down, keeping the body in a straight line and parallel to the floor. Push back up into plank and while balancing your weight on one hand, lift the other arm out to the side, pointing the dumbbell up towards the sky, palm facing out. Try to keep the hip points squared towards the floor as the arm lifts. There will be a slight twist through the core. Return to plank and repeat push-up, switching the arm lift. That was 1 rep. Continue this combination going for 15 reps. Rest and repeat.
Good for full body exercise, core strength, balance and coordination.
Standard Moves presented by PUMA.
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