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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.
Bicycle Variation
3 sets of 20 reps
Kelly Green 
Start lying on the back. Bend the left knee, bringing the sole of the foot to the floor. Extend the right arm out to a T-shape, palm facing down. Bring the left fingertips behind the head with the elbow pointing out to the side. Start to lift the right leg off the floor, bringing the knee in towards the chest. Lift the chest and shoulder blades off of the mat, and twist the left elbow towards the right knee, squeezing through the side waist. Release back to starting position. That was one rep. Continue on this side, going for 3 sets of 15-20 reps. 
Good for core and oblique strength and toning.
Standard Moves presented by PUMA.


 
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Crunch Variation
3 sets of 15 reps
Anna Carreiri
Grab 2 foam rollers, bringing them into an upside down T-shape. Start to lie back over the “T”, placing the length wise part under the spine, head resting on roller. Bend the knees in and bring the soles of the feet to rest on the other roller, top of the “T”. Bring the arms overhead with the palms facing up. Engage through the core and start to lift the arms, the head, the upper back and shoulder blades up and off the roller, coming into a crunch. Pause for a moment and squeeze through the core, as the fingertips reach forward towards the heels. Make sure to keep the chest open and chin slightly lifted. Return to starting position, that was one rep. Continue this move going for 3 sets of 15-20 reps.

Good for core strength, balance and coordination.
Standard Moves presented by PUMA.
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Lunge to Front Kick Leg Lift

3 sets of 15 reps
Dawn Feinberg
Start standing. Step one foot forward bringing the knee over the ankle, coming into a lunge. Reach the arms overhead, alongside the ears with palms facing each other. Firm the shoulder blades onto the back, and keeping a long spine and open heart, start to press off the ball of the back foot. At the same time, pull the arms in towards the waistline and then extend the leg forward and up, performing a kicking motion while balancing on the opposite foot. Return back to a lunging position and repeat, going for 15 reps on this side, then switch sides.

Good for leg, hamstring and hip flexor strength and flexibility. Balance and coordination.
Standard Moves presented by PUMA.
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Bhujangasana
Cobra Pose Variation
Kelly Green 

Start lying face down on the mat, arms down by the sides, legs long with tops of the feet on the floor. Bring the palms flat to line up with the lower ribs, keeping the elbows hugging in towards eachother. Press into the palms and the tops of the feet and start to peel the chin, chest and belly off of the mat, straightening through the arms. Firm the shoulder blades against the back as the heart and chest open; the head slowly dropping back to open the throat. Stay here, taking 3 steady breaths. To create a more intense backbend, start to bend the knees, reaching the toe tips towards the crown of the head. Slowly release to the belly and repeat.

Good for spine strength. Chest, lungs, shoulders, and abdomen stretch. Stimulates abdominal organs. Eases asthma.
Standard Moves presented by PUMA.
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Lunge with Medicine Ball Twist
3 sets of 15 reps
Kelly Ann Charles
Start standing. Hold a medicine ball anywhere from 5 to 10lbs in front of the chest, elbows down by the sides. Step one leg forward into a lunge, bringing the knee over the ankle. At the same time, twist the torso to that same side, keeping the hips square and the ball in front of the chest. Twist back to center and return to start. Go for 12 to 15 reps, then switch sides.Good for leg, arm, glute and core strength and toning. Balance and coordination.
Standard Moves presented by PUMA. 
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Kettle Bell Swings
3 sets of 15 reps
Juan Lombo 
Start standing tall, long spine, holding a kettle bell anywhere from 15 to 25lbs. Step the feet slightly wider than hip width apart. Begin to bend the knees, coming into a squat; the torso will lower parallel to the floor, as the kettle bell swings back and between the legs. Using  and keeping the core engaged, swing the kettle bell forward and up overhead, straightening through the arms and legs. Continue this move, going for 3 sets of 12-15 reps.

Good for glute, leg, arm and core strength. Balance and coordination.
Standard Moves presented by PUMA.
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Squat to Straight Leg Balance Variation
Katie Horta
Start standing. Lift the heels and come to balance on the balls of the feet. Start to lower the hips, coming into a squat with the thighs parallel to the floor. Walk the hands forward and bring the fingertips to the floor. Staying perched on the balls of the feet with the fingertips grounded, begin to straighten through the legs, pointing the tailbone up towards the ceiling. Return to squat position and repeat move, moving with the breath, exhaling as you straighten the legs, inhaling as you squat. 
Good for hamstring and calve stretch, and balance. 
Standard Moves presented by PUMA.

 
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Eka Pada Adho Mukha Svanasana
One-Legged Downward-Facing Dog
Dashama Gordon
Start in Downward Facing Dog by bringing hands shoulder width apart, spreading the fingers apart. Press the chest towards the top of the thighs, keeping a flat back. Keep the tailbone lifting high towards the sky while releasing the heels towards the ground and straightening through the legs. Pressing equally into both palms, start to lift one leg up and back, keeping the shoulders, torso and hips squared towards the top of the mat. Hold this pose for three steady breaths, continuing to lift the leg higher. Release back to Downward Dog and switch sides. For a more advanced move, try on a paddleboard as pictured here.
Good for strengthening the arms, stretching the hamstrings and hip flexors. 

Standard Moves presented by PUMA.
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Standing Kettle Bell Twist
3 sets of 15 reps
Juan Lombo


Start standing, long spine, crown of the head rising towards the ceiling. Bring the feet wider than hip width apart, toes slightly pointing out, heels in. Grab a kettle bell anywhere from 15 – 20lbs. Straighten the arms and lift them parallel to the floor, bringing the kettle bell in front of the face. Take a deep inhale. Keeping the hips squared towards the front of the mat, start to twist through the belly towards the right side as you exhale, keeping the kettle bell lifted and centered in front of the face. The left heel will lift slightly as the foot pivots. Return back to center and twist to the left, right heel will lift slightly. That was one rep. Keep going, trying for 15-20 reps. Rest and repeat this for 2 more sets.

Good for core, oblique and arm strength and toning.
Standard Moves presented by PUMA.
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One Legged Lunge Squat
3 sets of 20 reps
Brad Plotkin
Start standing. Clasp the hands behind the head and bend the elbows out to the sides. Press the elbows back and open the chest. Step one foot forward so the feet are about 3 feet apart, straighten both legs and come onto the ball of the back foot.  Bend the front knee over the ankle to come into a lunge and bend the back leg bringing the shin parallel to the floor. Keep the spine long and the chest lifted. Press up to straight legs and repeat, going for 15-20 reps and then switch sides.
Good for leg strength, hip flexor stretch and balance.
Standard Moves presented PUMA.
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