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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.
Urdhva Prasarita Eka Padasana Standing Split Kelly Ann Charles Start standing, feet together. Bring your hands to prayer in front of the heart or keep them on the hips. Fold forward, keeping a flat back and release the fingertips to the floor. Extend one leg back and up, keeping it straight and pointing the toes towards the ceiling. Keep the standing leg straight and strong, as you fold deeper, bringing your nose towards the knee. Return leg back to starting position and lift the torso back up to come back to standing. Repeat on the other side. Good for balance and leg strength. Standard Moves presented by PUMA.

Urdhva Prasarita Eka Padasana

Standing Split

Kelly Ann Charles

Start standing, feet together. Bring your hands to prayer in front of the heart or keep them on the hips. Fold forward, keeping a flat back and release the fingertips to the floor. Extend one leg back and up, keeping it straight and pointing the toes towards the ceiling. Keep the standing leg straight and strong, as you fold deeper, bringing your nose towards the knee. Return leg back to starting position and lift the torso back up to come back to standing. Repeat on the other side.

Good for balance and leg strength.

Standard Moves presented by PUMA.

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Flutter Kicks 5 sets of 20 reps Mary Robertson Start by lying on your back, legs long. Bring the fingertips by the ears, bending the elbows out to the sides. Lift the chest off the floor keeping the chin lifted. With the low back pressing into the ground, lift both legs so they are at a 45 degree angle to the floor. Engage the core and begin to “criss cross” the legs, first by sweeping the right shin over the left and then left over the right. That is one rep. Continue the exercise, going for 20 reps, keeping a fast pace. Challenge yourself by adding ankle weights. Good for core strengthening and toning. Standard Moves presented by PUMA.

Flutter Kicks

5 sets of 20 reps

Mary Robertson

Start by lying on your back, legs long. Bring the fingertips by the ears, bending the elbows out to the sides. Lift the chest off the floor keeping the chin lifted. With the low back pressing into the ground, lift both legs so they are at a 45 degree angle to the floor. Engage the core and begin to “criss cross” the legs, first by sweeping the right shin over the left and then left over the right. That is one rep. Continue the exercise, going for 20 reps, keeping a fast pace. Challenge yourself by adding ankle weights.

Good for core strengthening and toning.

Standard Moves presented by PUMA.

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Makarasana Dolphin Pose Jason Lawner Start on hands and knees, table top position. Lower onto your forearms and interlace your fingers. Curl the toes under and start to straighten the legs, coming into Downward Facing Dog legs. Press into balls of the feet as the legs straighten while also pressing the chest towards the thighs. Keep the gaze in between the forearms. Hold this for 3 steady breaths and release hips onto heels for Child’s pose Good for strengthening the arms and legs and stretching the shoulders, Also improves digestion and relieves headaches, insomnia and back pain. Standard Moves presented by PUMA.

Makarasana

Dolphin Pose

Jason Lawner

Start on hands and knees, table top position. Lower onto your forearms and interlace your fingers. Curl the toes under and start to straighten the legs, coming into Downward Facing Dog legs. Press into balls of the feet as the legs straighten while also pressing the chest towards the thighs. Keep the gaze in between the forearms. Hold this for 3 steady breaths and release hips onto heels for Child’s pose

Good for strengthening the arms and legs and stretching the shoulders, Also improves digestion and relieves headaches, insomnia and back pain.

Standard Moves presented by PUMA.

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 #rejuvenate,  #beginner,  #yoga,  #dolphin pose,  #makarasana,  #Jason Lawner,  #fitness,  #workout,  #exercise,  #The Standard Spa,  #Miami Beach,  #gif, .
Weighted Crunch 3 sets of 20 reps Sofy Dempsey Come to lying on the back, bend knees bringing soles of the feet to the floor. Release arms down by the side and hold a dumbbell in each hand anywhere from 3 to 8 lbs. Keeping the arms extended, start to lift the chest, coming into a crunch, keeping the weights off the ground and parallel to the floor. Make sure to lift with chest; don’t tuck the chin in. Go for 15 – 20 reps. Good for core and arm strength. Standard Moves presented by PUMA.

Weighted Crunch

3 sets of 20 reps

Sofy Dempsey


Come to lying on the back, bend knees bringing soles of the feet to the floor. Release arms down by the side and hold a dumbbell in each hand anywhere from 3 to 8 lbs. Keeping the arms extended, start to lift the chest, coming into a crunch, keeping the weights off the ground and parallel to the floor. Make sure to lift with chest; don’t tuck the chin in. Go for 15 – 20 reps.

Good for core and arm strength.

Standard Moves presented by PUMA.

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 #strengthen,  #beginner,  #sofy dempsey,  #fitness,  #health,  #miami,  #pool,  #beach,  #standard,  #standard moves,  #work out,  #exercize, .
Swiss Ball Pass Off 3 sets of 12 reps Farrah Yaspe Come to lying on your back, legs long, arms straight overhead. Grab the Swiss ball between your hands. Begin to lift the torso with the ball overhead, arms fully extended. At the same time, lift the legs. Crunch up so much that you can place the ball between the feet, then lower the legs and the torso. Crunch up again and grab the ball with the hands, slowly lowering the torso. That is one rep. Challenge yourself to do a set of 12. Good for strengthening total core, lower back and hip flexor. Standard Moves presented by PUMA.

Swiss Ball Pass Off

3 sets of 12 reps

Farrah Yaspe

Come to lying on your back, legs long, arms straight overhead. Grab the Swiss ball between your hands. Begin to lift the torso with the ball overhead, arms fully extended. At the same time, lift the legs. Crunch up so much that you can place the ball between the feet, then lower the legs and the torso. Crunch up again and grab the ball with the hands, slowly lowering the torso. That is one rep. Challenge yourself to do a set of 12.

Good for strengthening total core, lower back and hip flexor.

Standard Moves presented by PUMA.

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 #strengthen,  #intermediate,  #Farrah Yaspe,  #swiss ball pass off,  #Miami Beach,  #The Standard Spa,  #gif,  #fitness,  #workout,  #exercise, .
Push Front Kick Donato Helbling 3 sets of 20 reps Come to standing. Step one leg forward, starting in fighting stance, with arms up by the face, fists engaged. Placing your weight in the front leg, kick back leg forward, leading with the hip. Recoil leg back to starting position. That was one rep. Go for 20 reps on each side. Good for balance and strengthening the core and legs.  Standard Moves presented by PUMA.

Push Front Kick

Donato Helbling

3 sets of 20 reps

Come to standing. Step one leg forward, starting in fighting stance, with arms up by the face, fists engaged. Placing your weight in the front leg, kick back leg forward, leading with the hip. Recoil leg back to starting position. That was one rep. Go for 20 reps on each side.

Good for balance and strengthening the core and legs. 

Standard Moves presented by PUMA.

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Arm Circles 3 sets of 30 reps Nora Mangiamele (Yogi Nora) Come to standing with feet together. Stand up tall and roll the shoulders back, dropping them away from the ears. Raise the arms out to the sides in a T shape, parallel to the floor and palms facing down. Begin to make small circles backwards in space, like you are drawing a circle with your middle fingers. Try for 15 reps going backward, then switch and try 15 reps going forward. Remember to keep the chest lifted and chin parallel to the floor. Rest and repeat. Good for tricep, bicep and shoulder strengthening and toning. Standard Moves presented by PUMA.

Arm Circles

3 sets of 30 reps

Nora Mangiamele (Yogi Nora)

Come to standing with feet together. Stand up tall and roll the shoulders back, dropping them away from the ears. Raise the arms out to the sides in a T shape, parallel to the floor and palms facing down.

Begin to make small circles backwards in space, like you are drawing a circle with your middle fingers. Try for 15 reps going backward, then switch and try 15 reps going forward. Remember to keep the chest lifted and chin parallel to the floor. Rest and repeat.

Good for tricep, bicep and shoulder strengthening and toning.

Standard Moves presented by PUMA.

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Marjaryasana - Bitilasana Cat Pose to Cow Pose Kelly Ann Charles Come to hands and knees, table top position. Bring your shoulders over the wrists and hips over the knees. On an inhale, begin to arch the back, pointing the tailbone up towards the ceiling, looking up towards the ceiling. On an exhale, press into the palms and round the spine, tucking the tailbone under and bringing the chin in towards the chest. Continue to do 5 more rounds, using the breath as your guide. Good for stretching the full torso and neck. Standard Moves presented by PUMA.

Marjaryasana - Bitilasana

Cat Pose to Cow Pose

Kelly Ann Charles

Come to hands and knees, table top position. Bring your shoulders over the wrists and hips over the knees. On an inhale, begin to arch the back, pointing the tailbone up towards the ceiling, looking up towards the ceiling. On an exhale, press into the palms and round the spine, tucking the tailbone under and bringing the chin in towards the chest. Continue to do 5 more rounds, using the breath as your guide.

Good for stretching the full torso and neck.

Standard Moves presented by PUMA.

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Torso Rotation with Medicine Ball 5 sets of 20 reps Mary Robertson Sit on the floor and bend knees into the chest. Hold a medicine ball anywhere from 10-15 lbs in front of the chest. Float back slightly so to balance on the sitting bones and bring the shins parallel to the floor. Keeping the hips square and the shins lifted, engage the core and begin to twist to one side, tapping the ball on the floor by the hip. Sweep the ball across the body and twist to the opposite side. That was one rep. Continue twisting side to side, going for 12-20 reps. Remember to breath, keeping the chin and chest lifted and the shoulders away from the ears. Good for core strength and balance as well as toning the obliques. Standard Moves presented by PUMA.

Torso Rotation with Medicine Ball

5 sets of 20 reps

Mary Robertson

Sit on the floor and bend knees into the chest. Hold a medicine ball anywhere from 10-15 lbs in front of the chest. Float back slightly so to balance on the sitting bones and bring the shins parallel to the floor. Keeping the hips square and the shins lifted, engage the core and begin to twist to one side, tapping the ball on the floor by the hip. Sweep the ball across the body and twist to the opposite side. That was one rep. Continue twisting side to side, going for 12-20 reps. Remember to breath, keeping the chin and chest lifted and the shoulders away from the ears.

Good for core strength and balance as well as toning the obliques.

Standard Moves presented by PUMA.

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 #strengthen,  #beginner,  #mary robertson,  #fitness,  #health,  #healthy,  #exercise,  #workout,  #torso rotation,  #medicine ball,  #The Standard Spa,  #Miami,  #standard,  #standard hotel, .
Bicycle Crunch 5 sets of 20 reps Sofy Dempsey Lie on the back. Bend both knees in, bringing shins parallel to the floor. Bring the fingertips by the ears, elbows out to the sides. Start to lift the chest and begin to twist, reaching the left elbow towards the right knee as you crunch, left leg straight and parallel to the floor. Keep chest lifted as you switch sides, reaching right elbow towards left knee as right leg straightens and hovers parallel to the floor. That was one rep. Continue this action, going for 15 – 25 reps, keeping the elbows  open, making sure to lift from the chest. Good for core strength and stability. Standard Moves presented by PUMA.

Bicycle Crunch

5 sets of 20 reps

Sofy Dempsey

Lie on the back. Bend both knees in, bringing shins parallel to the floor. Bring the fingertips by the ears, elbows out to the sides. Start to lift the chest and begin to twist, reaching the left elbow towards the right knee as you crunch, left leg straight and parallel to the floor. Keep chest lifted as you switch sides, reaching right elbow towards left knee as right leg straightens and hovers parallel to the floor. That was one rep. Continue this action, going for 15 – 25 reps, keeping the elbows  open, making sure to lift from the chest.

Good for core strength and stability.

Standard Moves presented by PUMA.

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 #beginner,  #strengthen,  #fitness,  #exercise,  #bicycle crunch,  #sofy dempsey,  #workout,  #health,  #miami,  #pool, .