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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.
Side Kick
3 sets of 15 reps
Kelly Ann Charles
Start standing. Bring the fingertips to touch in front of the face while keeping elbows hugging into the body. Slightly bend one knee and begin to balance on that leg as you start to lift the opposite foot off the floor. Lift the leg even further out to the side as the torso starts to bend over towards the standing leg. Keep the core engaged and powerfully kick the lifted leg out to the side with the knee and toes pointing forward, driving through the heel. Return to start and repeat going for 12-15 reps, then switch sides.
Good for leg, glute and core strength.
Standard Moves presented by PUMA.
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Standing Side Stretch
Repeat 5 - 10 times
Jason Lawner
Start standing. Sweep the arms up overhead and reach the fingertips towards the ceiling. Grab one wrist with the opposite hand and pull that arm straighter, feeling length in the spine. Take a deep inhale, then on the exhale start to fold over to the side, pulling the arm straighter and lengthening through the side waist and body. Keep both feet firmly grounded and a slight lift in the chest so as not to round forward. Gaze can stay forward or start to look up towards the ceiling. Stay for 3 steady breaths, release and repeat on the other side.

Good for balance, strength and stability.
Standard Moves presented by PUMA.
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Crunch with Diamond Shape Variation
3 sets of 20 reps
Kelly Ann Charles
Start by lying on the back. Bend the knees and release them down to the sides, bringing the soles of the feet together. The legs will form a diamond shape. Bring the fingertips by the ears with the elbows splaying out to the sides. Begin to lift the head, shoulders and shoulder blades off the floor to crunch up, keeping the chest open and lifted. Release back down and repeat movement, going for 15-20 reps. Rest and repeat for 2 more rounds.
Good for core strength.
Standard Moves presented by PUMA.
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Diamond Push ups
3 sets of 15 reps
Andy List
Start in plank pose, top of a push up. Bring the hands closer together, right under the chest, with the fore fingers and thumbs touching, creating a diamond shape. Firm up the core and tuck the tailbone under slightly to bring the body in a straight line from the heels to the crown of the head. Start to bend through the elbows and lower down to hover over the floor. Press through the palms to return to starting position. That was 1 rep. Keep going for 15-20 reps, rest and repeat going for 3 sets.
Good for full body exercise.
Standard Moves presented by PUMA.
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Tricep Dips
3 sets of 15 reps
Farrah Yaspe
Start seated with legs long out in front of the body. Place the palms of the hands on an elevated, secure surface behind the body, like a chair, low table or weight bench, with the fingers facing down towards the floor. Dig the heels into the floor, press through the palms and begin to lift the buttocks up towards the hands, straightening the arms. Keep hugging the elbows in towards eachother and lower back down, bending through the elbows; triceps will be parallel to the floor and buttocks will hover over the floor. Press back up and repeat the move, going for 12-15 reps.
Good for tricep toning and strength.
Standard Moves presented by PUMA.
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Naturajasana
Dancer’s Pose
Christy Nones McKenzie
Start standing. Begin to put weight into one leg, grounding firmly through the foot of that leg. Bend the knee of the opposite leg, bringing the heel of the foot close to the body. Reach back with the arm of the same side of the lifted foot and grab the inside arch of the foot. Extend the opposite arm out in front and simultaneously kick the foot into the hand, creating a slight backbend. Keep opening through the chest as the torso dips forward. Stay and breath steadily for 5 rounds. Release and repeat on the other side.
Good for leg strength, balance and coordination.
Standard Moves presented by PUMA.
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Sumo Squat with Alternate Jab
3 sets of 20 reps
Kelly Ann Charles
Start standing with feet wider than hip width apart. Bring the heels in and the toes to point out. Keeping a long spine, start to sit down into a sumo squat. Bend the arms by the sides and bring the hands to fists in front of the face, chin slightly tucked towards the chest. Punch one fist forward, then the other, with the knuckle side of the hands facing up. Continue this move, going at a fast pace for one minute.

Good for arm, leg and glute toning.
Standard Moves presented by PUMA.
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Single Leg “Sun Salute” with Swiss Ball
3 sets of 20 reps
Liana Schmidt
Start standing and bring a Swiss ball behind one leg. Place the top of your foot on the top of the ball, your leg will be at a 90 degree angle. Straighten through the opposite standing leg and sweep the arms up bringing the triceps next to the ears. Inhale deeply and lengthen through the spine. As you exhale, begin to hinge forward from the hips, bringing the torso parallel to the floor and reaching the fingertips towards the toes. Keeping a flat back, inhale back up to starting position, keeping the arms straight. That was one rep. Continue on this side for 15-20 reps, then switch sides and repeat.
Good for balance and glute strength and toning.
Standard Moves presented by PUMA.
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Upavistha Konasana
Seated Wide Angle Forward Bend
Liana Schmidt
Start sitting with the legs long out in front. Lean the torso back and lift the legs out to the sides, bringing them into a V shape. Sit up tall and keep the feet flexing in towards the face with the knees pointing straight up towards the ceiling. Start to walk the fingertips forward, keeping a long torso without rounding the back to come forward. Be sure to keep the legs engaged, knees pointing up so the legs do not collapse into the center line. Stay for 3 steady breaths, folding deeper with every exhale. Walk the hands slowly back to starting position.

Good for calming the brain and strengthening the spine.
Standard Moves presented by PUMA.
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Chest Flys
3 sets of 15 reps
Brad Plotkin
Start standing holding a dumbbell in each hand anywhere from 5-15lbs. Step the feet together and sit back into a semi squat, thighs at a 45 degree angle. Engage the core and keep a flat back as you tilt the torso forward to a 45 degree angle. Straighten the arms out in front of the legs with the palms facing each other. Begin to pull the weights away from each other, keeping a slight bend in the elbows and the chest open. Squeeze at the top like the shoulder blades are trying to meet, then return to starting position. Continue this exercise going for 12-15 reps.
Good for strengthening and toning chest muscles, shoulders and biceps.
Standard Moves presented by PUMA.
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