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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.
Medicine Ball Lift and Crunch
3 sets of 20 reps
Andy List
Start lying on the back with the knees bent and soles of the feet on the floor. Hold a medicine ball, anywhere from 5 to 10lbs, in front of the face with the arms extended. Keeping the chest open and core engaged, begin to lift the head, shoulders and shoulder blades off the floor, reaching the ball forward and up with straight arms. Pulse at the top of the crunch and slowly lower down to starting position. That was 1 rep. Continue this move, going for 15-20 reps, rest and repeat.
Good for core and arm toning.
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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Mountain Climber
1 minute, 3 - 5 reps 
Andrew List
Come into plank position, top of a push up. Press the palms down, spread the fingers wide and bring shoulders over the wrists. Squeeze through the core to protect the low back. Look forward and pull one knee in towards the chest, tapping the ball of the foot onto the floor. Jump switch to bring the opposite knee in to the chest. That is one rep. Keep repeating and challenge yourself to go for 1 minute, then rest and repeat for another set. To increase difficulty, try it in double time by switching the legs quicker.
Good for core strength and stability, arm and low back strengthener, and full body cardiovascular workout.
Standard Moves presented by PUMA.
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