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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.
Weighted Sumo Squat Dips
3 sets of 20 reps
Brad Plotkin
Start standing, holding a dumbbell in each hand anywhere from 5 to 15 lbs. Step the feet wider than shoulder width apart, pointing the toes out and the heels in. Arms long in front of the body and palms facing the thighs. Roll the shoulder blades down the back and, keeping a long spine, start to bend the knees, coming into a sumo squat. Track the knees over the toes, bringing the thighs parallel to the floor and hovering the weights over the floor as well. Press back up to straight legs. That was one rep. Continue this move going for 15 to 20 reps.

Good for thigh and glute strength and toning. Balance.
Standard Moves presented by PUMA.
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Single Leg Lunge with Overhead Press
3 sets of 15 reps
Brad Plotkin
Start standing, holding a dumbbell in each hand anywhere from 8-15lbs. Start to straighten the arms, lifting the weights overhead with the palms facing forward, biceps by the ears. Step forward with one foot, coming into a lunge, bringing the knee over the ankle. At the same time, lower the weights, as the arms bend out to the sides to 90 degree angles, keeping the chest lifted and length in the spine. Push off the front foot and return to starting position, pressing the weights back overhead. Continue this move, going for 15 reps and then switch sides.
Good for leg, arm, shoulder, back and core strength and toning. Balance and coordination. Full body cardiovascular move.
Standard Moves presented by PUMA.
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Squats
3 sets of 20 reps
Brad Plotkin
Start standing with feet slightly wider than hip width apart and arms down by the sides. Stand up tall and lift the chest. Engage the core and keeping a long spine, start to sit back and down placing weight in the heels, lowering the thighs parallel to the floor. Keep the knees over the ankles and sweep the arms forward, hands in front of the chest.  Press into the feet to come back to standing and immediately lower down again. Keep repeating this movement, going for 15 – 20 reps. Rest and repeat for two more sets.
Good for: Cardiovascular health. Leg and gluteal strength and toning. Balance and coordination.
Standard Moves presented by PUMA.
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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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