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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.
Straight Arm Shrug 3 sets of 15 reps Sofy Dempsey Come to standing, feet together, arms by the sides. Hold a dumbbell in each hand anywhere from 5-10lbs. Standing up tall, start to lift the shoulders up towards the ears in a “shrugging” motion. Be sure to keep the chest lifted as the shoulders move up towards the ears. Return to starting position. That was one rep. Go for 10-15 reps. Good for shoulder and trapezius muscle strength. Standard Moves presented by PUMA.

Straight Arm Shrug

3 sets of 15 reps

Sofy Dempsey

Come to standing, feet together, arms by the sides. Hold a dumbbell in each hand anywhere from 5-10lbs. Standing up tall, start to lift the shoulders up towards the ears in a “shrugging” motion. Be sure to keep the chest lifted as the shoulders move up towards the ears. Return to starting position. That was one rep. Go for 10-15 reps.

Good for shoulder and trapezius muscle strength.

Standard Moves presented by PUMA.

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Utthita Hasta Padangustasana Extended Hand-to-Big-Toe Pose Kelly Ann Charles Come to standing. Hug one knee into your chest, while pressing firmly through the foot of the standing leg. Bring the arm to the inside of bent leg and wrap the first two fingers around the big toe. Begin to straighten the leg out in front of you, keeping the toe lock. Placing the opposite hand on the hip will help to balance. Hold pose for 3 breaths. Release leg back to starting position and repeat on opposite side. Good for balance, focus, and leg strength. Standard Moves presented by PUMA.

Utthita Hasta Padangustasana

Extended Hand-to-Big-Toe Pose

Kelly Ann Charles

Come to standing. Hug one knee into your chest, while pressing firmly through the foot of the standing leg. Bring the arm to the inside of bent leg and wrap the first two fingers around the big toe. Begin to straighten the leg out in front of you, keeping the toe lock. Placing the opposite hand on the hip will help to balance. Hold pose for 3 breaths. Release leg back to starting position and repeat on opposite side.

Good for balance, focus, and leg strength.

Standard Moves presented by PUMA.

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Halasana - Salamba Sarvangasana Plow Pose to Shoulderstand Jaya Start by lying on the back, arms down by the sides with palm facing down. Bend the knees into the chest and kick the legs overhead, bringing the toe tips to the floor behind the head. Inch the shoulder blades deeper underneath the chest, which will bring the chin closer to the chest. Bend the arms and bring the hands to the low back. Imagine the elbows are moving towards eachother, don’t splay them out to the sides. Sweep straight legs up to the ceiling, creating a straight line from torso to toe tips. Keep the gaze at the ceiling, stay and breathe deeply for 5 to 10 counts. Return the legs overhead and slowly unroll onto the back. Good for thyroid health, metabolism and weight loss. Standard Moves presented by PUMA.

Halasana - Salamba Sarvangasana

Plow Pose to Shoulderstand

Jaya

Start by lying on the back, arms down by the sides with palm facing down. Bend the knees into the chest and kick the legs overhead, bringing the toe tips to the floor behind the head. Inch the shoulder blades deeper underneath the chest, which will bring the chin closer to the chest. Bend the arms and bring the hands to the low back. Imagine the elbows are moving towards eachother, don’t splay them out to the sides. Sweep straight legs up to the ceiling, creating a straight line from torso to toe tips. Keep the gaze at the ceiling, stay and breathe deeply for 5 to 10 counts. Return the legs overhead and slowly unroll onto the back.

Good for thyroid health, metabolism and weight loss.

Standard Moves presented by PUMA.

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Figure Skater 5 sets of 20 reps Liana Schmidt Start standing and bring your arms out to a T shape. Skip one leg out to the side, bending the knee slightly but keeping the opposite leg straight. At the same time, reach the fingertips of the opposite arm towards the toes of the bent leg. Hop back to standing and skip opposite leg out to do move on the other side. Pick up the pace and continue this move, going for 20 reps counting to one side. Rest and repeat. Good for cardiovascular health and full body strength. Standard Moves presented by PUMA.

Figure Skater

5 sets of 20 reps

Liana Schmidt

Start standing and bring your arms out to a T shape. Skip one leg out to the side, bending the knee slightly but keeping the opposite leg straight. At the same time, reach the fingertips of the opposite arm towards the toes of the bent leg. Hop back to standing and skip opposite leg out to do move on the other side. Pick up the pace and continue this move, going for 20 reps counting to one side. Rest and repeat.

Good for cardiovascular health and full body strength.

Standard Moves presented by PUMA.

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Double Time Flutter Kicks 5 sets of 20 reps Mary Robertson Start by lying on your back, legs long. Bring the fingertips by the ears, bending the elbows out to the sides. Lift the chest off the floor keeping the chin lifted. With the low back pressing into the ground, lift both legs so they are at a 45 degree angle to the floor. Engage the core and begin to “criss cross” the legs, first by sweeping the right shin over the left and then left over the right. That is one rep. Continue the exercise, going for 20 reps, keeping a fast pace. Challenge yourself by adding ankle weights.  Good for core strengthening and toning. Standard Moves presented by PUMA.

Double Time Flutter Kicks

5 sets of 20 reps

Mary Robertson

Start by lying on your back, legs long. Bring the fingertips by the ears, bending the elbows out to the sides. Lift the chest off the floor keeping the chin lifted. With the low back pressing into the ground, lift both legs so they are at a 45 degree angle to the floor. Engage the core and begin to “criss cross” the legs, first by sweeping the right shin over the left and then left over the right. That is one rep. Continue the exercise, going for 20 reps, keeping a fast pace. Challenge yourself by adding ankle weights. 

Good for core strengthening and toning.

Standard Moves presented by PUMA.

reblog reblog

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Plank to Push Up 3 sets of 15 reps Sofy Dempsey Come into plank position, top of a push up. Engage the core and start to bend the elbows, bringing the body to hover parallel to the floor. Press through the palms and straighten through the elbows to lift the body back into plank position. Make sure to squeeze through the core, so as to not dump the bodyweight into the low back. Challenge yourself and go for 15 reps. Good for full body conditioning. Standard Moves presented by PUMA.

Plank to Push Up

3 sets of 15 reps

Sofy Dempsey

Come into plank position, top of a push up. Engage the core and start to bend the elbows, bringing the body to hover parallel to the floor. Press through the palms and straighten through the elbows to lift the body back into plank position. Make sure to squeeze through the core, so as to not dump the bodyweight into the low back. Challenge yourself and go for 15 reps.

Good for full body conditioning.

Standard Moves presented by PUMA.

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Leg Circles 3 sets of 24 reps Anna Carrieri  Lie on your side and bend bottom leg back but keep top leg long. Support the head with your bottom hand and bring the top hand to rest in front of the body. This will keep the body supported in a straight line and not tipping forward. Keeping torso still, begin to lift the top leg, bringing it forward, up and around like you are drawing a circle with your big toe. That was one rep. Continue to draw circles, going for 12 reps and then reverse the direction of the circles for another 12 reps. Make sure to keep the hips stacked. Switch and repeat on the opposite leg. To increase the intensity, try adding ankle weights. Good for balance, and core toning. Standard Moves presented by PUMA.

Leg Circles

3 sets of 24 reps

Anna Carrieri 

Lie on your side and bend bottom leg back but keep top leg long. Support the head with your bottom hand and bring the top hand to rest in front of the body. This will keep the body supported in a straight line and not tipping forward. Keeping torso still, begin to lift the top leg, bringing it forward, up and around like you are drawing a circle with your big toe. That was one rep. Continue to draw circles, going for 12 reps and then reverse the direction of the circles for another 12 reps. Make sure to keep the hips stacked. Switch and repeat on the opposite leg. To increase the intensity, try adding ankle weights.

Good for balance, and core toning.

Standard Moves presented by PUMA.

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Charlie’s Angel 3 sets of 20 reps Sofy Dempsey Start standing, feet together, arms overhead with triceps by the ears. Interlace the fingers but keep the pointer fingers reaching up towards the sky. Step back with one leg, coming into a lunge, keeping front knee over the ankle. At the same time, lower arms parallel to the floor and keeping the hips square, twist the torso towards front leg. Step forward with back leg to return to starting position. That was one rep. Go for 12-15 reps and then switch sides. Good for balance and leg and core toning. Standard Moves presented by PUMA.

Charlie’s Angel

3 sets of 20 reps

Sofy Dempsey

Start standing, feet together, arms overhead with triceps by the ears. Interlace the fingers but keep the pointer fingers reaching up towards the sky. Step back with one leg, coming into a lunge, keeping front knee over the ankle. At the same time, lower arms parallel to the floor and keeping the hips square, twist the torso towards front leg. Step forward with back leg to return to starting position. That was one rep. Go for 12-15 reps and then switch sides.

Good for balance and leg and core toning.

Standard Moves presented by PUMA.

reblog reblog

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Lunge Jump 3 sets of 15 reps Nora Mangiamele (Yogi Nora) Start by standing with feet together, roll the shoulders back and bring hands to the hips. Step one leg back into a lunge, bringing the shin parallel to the floor, while keeping the front leg at a 90 degree angle, knee over the ankle. Push off the ball of the back foot and jump switch to bring the opposite leg back into a lunge, again making sure to keep front knee over the ankle. That was one rep. Go for 15 reps, rest and repeat. Good for cardiovascular health and a full lower body workout. Standard Moves presented by PUMA.

Lunge Jump

3 sets of 15 reps

Nora Mangiamele (Yogi Nora)

Start by standing with feet together, roll the shoulders back and bring hands to the hips. Step one leg back into a lunge, bringing the shin parallel to the floor, while keeping the front leg at a 90 degree angle, knee over the ankle. Push off the ball of the back foot and jump switch to bring the opposite leg back into a lunge, again making sure to keep front knee over the ankle. That was one rep. Go for 15 reps, rest and repeat.

Good for cardiovascular health and a full lower body workout.

Standard Moves presented by PUMA.

reblog reblog

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Flutter Kicks 5 sets of 20 reps Mary Robertson Start by lying on your back, legs long. Bring the fingertips by the ears, bending the elbows out to the sides. Lift the chest off the floor keeping the chin lifted. With the low back pressing into the ground, lift both legs so they are at a 45 degree angle to the floor. Engage the core and begin to “criss cross” the legs, first by sweeping the right shin over the left and then left over the right. That is one rep. Continue the exercise, going for 20 reps, keeping a fast pace. Challenge yourself by adding ankle weights. Good for core strengthening and toning. Standard Moves presented by PUMA.

Flutter Kicks

5 sets of 20 reps

Mary Robertson

Start by lying on your back, legs long. Bring the fingertips by the ears, bending the elbows out to the sides. Lift the chest off the floor keeping the chin lifted. With the low back pressing into the ground, lift both legs so they are at a 45 degree angle to the floor. Engage the core and begin to “criss cross” the legs, first by sweeping the right shin over the left and then left over the right. That is one rep. Continue the exercise, going for 20 reps, keeping a fast pace. Challenge yourself by adding ankle weights.

Good for core strengthening and toning.

Standard Moves presented by PUMA.

reblog reblog

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