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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.
Reverse Swiss Ball Crunch
3 sets of 15 reps
Brad Plotkin
Start in plank position, top of a push up, with a Swiss ball placed under the shins and ankles; tops of the feet will be resting on the ball. Engage through the core and tuck the tailbone under slightly. Press into the palms to fire up the arms and begin to pull the knees into the chest as the ball rolls forward. Pause and squeeze to crunch, then release legs straight back to starting position. That was 1 rep. Continue this move, going for 12-15 reps, rest and repeat, going for 3 sets.
Good for core, arm and leg strength. 
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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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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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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Lunge with Tricep Pull
3 sets of 15 reps
Brad Plotkin
Start in a lunge position, front knee over the ankle. Hold a dumbell in each hand, anywhere from 8-15lbs, with the palms facing eachother. Engage the core and tilt the torso forward to a 45 degree angle. Begin to pull one arm up, keeping the elbow close to the body. That is one rep. Continue this exercise going for 15-20 reps, then switch sides.
Good for balance and coordination.
Standard Moves presented by PUMA.
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Overhead Weighted Press with Twist
3 sets of 15 reps
Brad Plotkin
Start standing with feet about hip width apart, holding a dumbell in each hand anywhere from 8-20lbs. Lift the arms and bend the elbows so that the palms are facing forward and the arms are at a 90 degree angle. Start to press the weights overhead making sure to stand up tall and keeping the core engaged to protect the low back. Once the weights are overhead, add a twist by rotating the palms and weights to face each other. Return palms to face forward and release arms to starting position. That was 1 rep. Continue this move, going for 12-15reps.
Good for shoulder strength and toning.
Standard Moves presented by PUMA.
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Russian Twist with Medicine Ball
3 sets of 20 reps 
Brad Plotkin
Start seated and grab a medicine ball anywhere from 6-10lbs. Draw the knees in towards the chest, bringing the shins parallel to the ceiling. Start to rock back, finding your balance on the sitting bones. Hold the medicine ball in front of the chest; engage the core and twist to one side, trying to tap the ball on the floor by the hip. Twist to the opposite side and continue this movement, making sure to keep the chest lifted. Go for 20 reps, rest and repeat
Good for core strength and toning.
Standard Moves presented by PUMA.
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Bicycle Crunch
3 sets of 20 reps
Brad Plotkin
Start by lying on the back. Draw the knees in toward the chest with shins parallel to the floor. Bring the hands by the ears with the elbows pointing out to the sides. Twist towards the left knee with the right elbow, then switch sides. Repeat this for 20 reps, making sure not to round forward but keeping the chest open. Rest and repeat
Good for core strength and toning.
Standard Moves presented by PUMA.
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Swiss Ball Weighted Crunch
3 sets of 15 reps 
Brad Plotkin
Start by sitting on a Swiss ball, holding a weight in each hand anywhere from 5-15lbs. Walk the feet forward bringing the knees to a 90 degree angle, Swiss ball will be under the low back. Keeping arms close to the body, curl weights towards the face, palms facing eachother. Bring the weights to touch, engage through the core and start to lift the torso up. At the same time, straighten through the arms and reach towards the ceiling with the weights, squeezing at the top of the crunch. Return to start, that was one rep. Continue exercise, going for 15 reps.
Good for core strength and toning.
Standard Moves presented by PUMA.
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Jumping Lunges with Weights
3 sets of 15 reps 
Brad Plotkin
Start standing, holding a dumbell in each hand anywhere from 5-10lbs, with the palms facing eachother. Step one leg forward into a lunge. Engage the core and jump switch the other leg forward into a lunge, keeping the torso straight and the arms down by the sides. Continue this exercise going for 12-15 reps.
Good for balance and coordination.
Standard Moves presented by PUMA.
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