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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.
Isolated Lunge with Tricep Kickback 3 sets of 20 reps Brad Plotkin Start in a lunging position, knee is over the ankle, back leg extended. Whatever leg is forward, the opposite arm will perform the kickback. Grab a free weight anywhere between 5 and 20 lbs. Begin bending the elbow and raising the arm so bicep becomes parallel to the floor. Keeping elbow close to the body, kick the forearm back to straighten the arm, squeezing through the tricep muscle. Bend arm back in. That was 1 rep, continue on and challenge yourself to do 15-20 reps, then switch sides, lunging through opposite leg and kicking back with opposite arm. Good for balance and tricep strengthening. Standard Moves presented by PUMA.

Isolated Lunge with Tricep Kickback

3 sets of 20 reps

Brad Plotkin

Start in a lunging position, knee is over the ankle, back leg extended. Whatever leg is forward, the opposite arm will perform the kickback. Grab a free weight anywhere between 5 and 20 lbs. Begin bending the elbow and raising the arm so bicep becomes parallel to the floor. Keeping elbow close to the body, kick the forearm back to straighten the arm, squeezing through the tricep muscle. Bend arm back in. That was 1 rep, continue on and challenge yourself to do 15-20 reps, then switch sides, lunging through opposite leg and kicking back with opposite arm.

Good for balance and tricep strengthening.

Standard Moves presented by PUMA.

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Swiss Ball Sit ups with Weights 3 sets of 15-20 reps Brad Plotkin Come to lying over a Swis ball, placing it under the low back or sacrum, legs are at a 90 degree angle. Hold a dumbbell in each hand anywhere from 5-15lbs. Bend the elbows keeping the arms close to the body. Start to extend the arms straight, as you lift the chest towards the ceiling, squeezing through the abs. Keep the gaze towards the ceiling, chin lifted. Try not to tuck the chin in and imagine leading with the heart to crunch up. Return back down, that is one rep.  Good for balance, core toning, and strength. Standard Moves presented by PUMA.

Swiss Ball Sit ups with Weights

3 sets of 15-20 reps

Brad Plotkin

Come to lying over a Swis ball, placing it under the low back or sacrum, legs are at a 90 degree angle. Hold a dumbbell in each hand anywhere from 5-15lbs. Bend the elbows keeping the arms close to the body. Start to extend the arms straight, as you lift the chest towards the ceiling, squeezing through the abs. Keep the gaze towards the ceiling, chin lifted. Try not to tuck the chin in and imagine leading with the heart to crunch up. Return back down, that is one rep. 

Good for balance, core toning, and strength.

Standard Moves presented by PUMA.

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Medicine Ball Double Crunch 3 sets of 25 reps Brad Plotkin Grasp ball between hands, arms overhead. Lift shoulder blades off the floor, keeping arms straight and reach for toes of lifted leg. Switch to other leg and repeat.  Good for core and arm strength.

Medicine Ball Double Crunch

3 sets of 25 reps

Brad Plotkin

Grasp ball between hands, arms overhead. Lift shoulder blades off the floor, keeping arms straight and reach for toes of lifted leg. Switch to other leg and repeat. 

Good for core and arm strength.

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 #BRAD PLOTKIN,  #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #POSE,  #THE STANDARD SPA,  #YOGA,  #intermediate,  #strengthen, .
Twisting Oblique Crunch with Medicine Ball 3 sets of 15 - 25 reps Brad Plotkin Stay balanced on the sitting bones with legs elevated. Hold medicine ball in front of chest and twist to one side, tapping ball lightly on the ground next to the hip. Switch to other side and repeat going for 15 – 20 reps. Good for core and oblique strength.

Twisting Oblique Crunch with Medicine Ball

3 sets of 15 - 25 reps

Brad Plotkin

Stay balanced on the sitting bones with legs elevated. Hold medicine ball in front of chest and twist to one side, tapping ball lightly on the ground next to the hip. Switch to other side and repeat going for 15 – 20 reps.


Good for core and oblique strength.

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 #BRAD PLOTKIN,  #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #THE STANDARD SPA,  #TWISTING OBLIQUE CRUNCH,  #intermediate,  #strengthen, .
Burpee 3 sets of 15 - 20 reps Brad Plotkin Come to standing. Fold forward, bringing hands to the floor. Jump feet back, landing lightly on the balls of the feet, coming into a plank position. Keep core engaged, and jump forward. To increase difficulty, add a pushup before jumping forward. Good for core, arm, and leg strength and cardiovascular health.

Burpee

3 sets of 15 - 20 reps

Brad Plotkin

Come to standing. Fold forward, bringing hands to the floor. Jump feet back, landing lightly on the balls of the feet, coming into a plank position. Keep core engaged, and jump forward. To increase difficulty, add a pushup before jumping forward.

Good for core, arm, and leg strength and cardiovascular health.

(Source: )

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 #BRAD PLOTKIN,  #BURPEE,  #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #POSE,  #THE STANDARD SPA,  #YOGA,  #beginner,  #jet lag, .
Squat to Overhead Press 3 sets of 30 reps Brad Plotkin Come to standing. Bring feet about shoulder width apart. Stick glutes out as you squat, bringing thighs parallel to the floor. Open through the chest as you stand and alternate raising your arms overhead. Good for full body strength and cardiovascular workout.

Squat to Overhead Press

3 sets of 30 reps

Brad Plotkin

Come to standing. Bring feet about shoulder width apart.

Stick glutes out as you squat, bringing thighs parallel to the floor. Open through the chest as you stand and alternate raising your arms overhead.

Good for full body strength and cardiovascular workout.

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 #BRAD PLOTKIN,  #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #SQUAT TO OVERHEAD PRESS,  #THE STANDARD SPA,  #YOGA,  #energize,  #beginner, .
Speed Skater 3 sets of 50 reps Brad Plotkin Come to standing. Jump to one side, balancing on one foot as you bring opposite knee towards chest. While doing this move try to imagine yourself skating, keeping bend in the knees, bringing chest parallel to the floor. Good for balance and cardiovascular workout.

Speed Skater

3 sets of 50 reps

Brad Plotkin

Come to standing. Jump to one side, balancing on one foot as you bring opposite knee towards chest. While doing this move try to imagine yourself skating, keeping bend in the knees, bringing chest parallel to the floor.

Good for balance and cardiovascular workout.

(Source: )

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 #BRAD PLOTKIN,  #EXERCISE,  #FITNESS,  #GIF,  #MIAMI BEACH,  #SPEED SKATER,  #THE STANDARD SPA,  #YOGA,  #beginner,  #energize, .
Bicycle Crunch 3 sets of 15-20 reps Brad Plotkin Come to lying on your back. Keep your hands behind the ears, chest and elbows open. Twist by bringing one elbow to the opposite knee while extending the other leg. This will allow you to engage your midsection emphasizing on your core. Good for core strength.

Bicycle Crunch

3 sets of 15-20 reps

Brad Plotkin

Come to lying on your back. Keep your hands behind the ears, chest and elbows open. Twist by bringing one elbow to the opposite knee while extending the other leg. This will allow you to engage your midsection emphasizing on your core.

Good for core strength.

(Source: )

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 #Beginner,  #Bicycle Crunch,  #Brad Plotkin,  #Exercise,  #Fitness,  #Gif,  #The Standard Spa,  #strengthen, .