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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.
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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Swiss Ball Squat
3 sets of 15 reps
Kelly Ann Charles
Start by standing with the feet slightly wider than hip width apart. Hold a Swiss Ball in front of the chest. Begin to squat down, bringing the thighs parallel to the floor, keeping most of your weight in your heels. As you straighten the legs to come back to standing, extend the Swiss ball out in front of your chest, keeping the arms straight and parallel to the floor. Pull the ball back in to return to starting position. That was one rep. Continue this move, going for 15-20 reps. Rest and repeat.
Good for glute, thigh and arm strengthening and toning.
Standard Moves presented by PUMA.
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Parsvottanasana
Pyramid Pose
Jason Lawner
Start standing tall at the top of the mat. Bring the hands to the hips and begin to fold forward over the legs, hinging from the hips. Bring the fingertips to frame the feet; inhale deeply, and on the exhale step one foot back about 3 feet with the toes pointed slightly to a 45 degree angle. Press through the outer edge of the back foot to square the hips and to bring the pelvis more level. Hold for 3 steady breaths, releasing the chest closer to the thigh and the nose closer to the front knee with every exhale. Release and switch sides.
Good for strengthening the legs and improving posture.
Standard Moves presented by PUMA.
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Surya Namaskara
Half Sun Salute
Liana Schmidt
Start standing. Ground firmly through both feet and engage the legs by lifting the knees and squeezing the quadriceps onto the thigh bones. Tuck the tailbone slightly and keep a long spine by rolling the shoulders back and reaching the crown of the head towards the ceiling. Take a deep inhale as you sweep the arms out and up with the palms facing up. Press the palms overhead and on the exhale release the arms back down; at the same time fold forward keeping a flat back. Fold all the way forward, bringing the fingertips to the floor. Repeat this flow 3 times and end standing tall.
Good for arm, chest and hamstring stretch.
Standard Moves presented by PUMA.
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Alternating Forward Lunge
3 sets of 15 reps
Brad Plotkin
Start standing with hands on the hips. Step forward with one leg, bringing that knee over the ankle into a lunge. Push off that foot to step back and switch sides bringing the opposite leg into a lunge. That was one rep. Continue this exercise going for 15-20 reps, making sure to stand up tall keeping a straight spine. To increase intensity, hold a dumbbell in each hand.
Good for thigh and glute toning.
Standard Moves presented by PUMA.
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Gomukhasana
Cow Faced Pose
Jaya
Start standing on the knees. Cross one leg over the other and come to sitting with the knees stacked one on top of the other. Keep flexing through the feet as you bring them next to the hips. Sitting up tall and keeping a flat back, raise the opposite arm (if right leg is on top, raise left arm) up by the ear with the palm facing forward. Bend the elbow to bring the arm behind the head. At the same time, internally rotate the other arm, bringing the back of the hand to the back with the fingers pointing up towards the shoulder blades. Keep inching the hands towards each other until they meet, making sure to keep the chin parallel to the floor, do not round forward. Stay for 3 deep breaths, release slowly and switch sides.
Good for stretching and strengthening the ankles, hips, thighs, shoulders, armpits and triceps, and chest.
Standard Moves presented by PUMA.
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Adho Mukha Svanasana to Shalabhasana 
Downward Facing Dog to Locust Pose
Kelly Ann Charles
Start in downward facing dog pose. Spread the fingers wide, feet are hip width apart and chest is pressing towards the thighs, tailbone is high. Start to ripple the body forward into plank pose. Squeeze the elbows in against the ribs and bring the chin to rest gently on the mat. Start to kick off the toes sending one leg and then the other up towards the ceiling. Gently release the legs down and roll the shoulders back to open the chest. To make this pose more accessible, float just 1 leg up towards the ceiling, hold for 3 breaths and then switch legs.
Good for balance and creating energy in the body
Standard Moves presented by PUMA.
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Weighted Lunge with Bicep Curl to Overhead Press
3 sets of 15
Brad Plotkin
Start standing holding a dumbbell in each hand anywhere from 5-15lbs. Step one leg forward into a lunge, bringing the knee over the ankle. Rotate the palms to face up and keeping the elbows close to the body start to “curl” the weights towards the shoulders. Begin to rotate the palms to face forward and lift the arms, keeping the elbows bent at 90 degrees. Keeping the chest open and a straight spine, press the weights overhead, squeezing at the top as the weight heads tap. Retrace the steps with arms and stay in the lunge to complete 12-15 reps. Go for another set, switching the position of the legs.
Good for balance and coordination. 
Standard Moves presented by PUMA.
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