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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.
Warrior’s Bridge Splits
3 sets of 10 reps
Jason Mastrian
If you are comfortable lowering all the way to the floor use the hands for support or reach hands out in front of you as you bend the right knee over the right toes coming into a half split on left leg. Look over the left shoulder and place your left hand behind the left leg. Bridge your hips upward keeping the left leg straight and right leg bent. Lower down onto the left hip, bend your right arm in front of the face, and push off the left hand as your right arm swings forward to wide legged squat position, then shift weight to the left as you bend you left knee over the left toes coming into half split on the right leg. Look over the right shoulder  and place your right hand behind the right leg. Bridge hips upward keeping right arm straight and right leg bent. Lower down onto right hip and transition to other side.  
Good for hip hamstring flexibility and agility. 
Standard Moves presented by PUMA.
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Kimodo Dragon Pushup
3 sets of 10 reps
Jason Mastrian
Begin in a pushup position. Reach your right hand forward as you step your left foot halfway forward. Bend your arms and lower into a pushup. Keep your left foot turned out to the side, left knee bent and right leg straight. Shift your body back into a pushup position as your right hand moves halfway back. Bend your right knee and bend your arms. Lower into a pushup keeping your right foot turned out to the right, left leg straight. Repeat on the left side. 
Good for upper body, core strength and coordination.  
Standard Moves presented by PUMA.
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Squat to Side Kick
3 sets of 15 reps
Kelly Ann Charles
Start standing with the feet slightly wider than hip width apart, toes pointed out. Release the arms in front of the body with the hands in front of the face and elbows close to the body. Begin to squat down, bringing the thighs parallel to the floor and lowering the torso to face down but keeping a lift in the chest. Press through the feet to lift back up, bringing the weight into one leg as the other leg kicks up and out to the side with the knee and toes pointing up towards the sky. Return back to the squat, that was one rep. Continue this move, going for 15-20 reps, then switch sides.
Good for leg and glute strength and toning. Balance and coordination. Full body cardiovascular move.
Standard Moves presented by PUMA. 
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Push Up with Tricep Pull
3 sets of 15 reps
Juan Lombo
Come to plank pose, top of a pushup, resting on and holding a dumbbell in each hand anywhere from 8 to 20lbs. Start to lower down, keeping the elbows close to the body, performing a tricep pushup. Press back up to plank and pull the elbow up towards the sky, lifting the weight off of the ground, for the tricep pull. Make sure to keep the hips squared towards the floor, so not to use momentum, but instead using the strength of the core and arms. Place the weight back down, perform another pushup, then lift the other weight up. That was one rep. Continue this move, going for 12 – 15 reps. Rest and repeat.
Good for arm and core strength and toning. Balance and coordination.
Standard Moves presented by PUMA.
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Chest Flys
Juan Lombo
3 sets of 15 reps 


Start standing, holding a dumbbell in each hand anywhere from 5 to 20lbs. Step the feet hips width distance apart and begin to squat down  bringing weight into heels. Engage the core and lean the torso forward to a 45 degree angle, arms down by the sides, rotating the palms to face each other. Put a slight bend in the elbows and lift the arms out to the sides, squeezing the shoulder blades together and keeping a slight lift in the chest and chin. Return the arms back to center, squeezing the weights toward the midline, using resistance. That was one rep. Continue this, going for 12-15 reps. Repeat for 2 more sets.

Good for upper back strength, strengthen and tones the arms and thighs. 


Standard Moves presented by PUMA.
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Underwater Back Flip
Dashama Gordon
Take a deep breath and plunge underwater. Start to bend backwards, reaching the head back towards the heels; at the same time, bend the knees and reach the toe tips towards the crown of the head. Circle the arms to build momentum, back flipping the body in a continuous, circular movement.
Good for arm strength and heart opener.
Standard Moves presented by PUMA

 
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Bicycle
3 sets of 20 reps
Amy Steiner
Start lying on the back. Bring the knees into the chest and press the low back down into the mat. Begin to lift the chest up and the shoulders off of the floor and twist the right hand towards the left knee; as the right leg extends straight forward. Switch sides, opposite hand opposite knee. Continue this move going for 3 sets of 15-20 reps.
Good for core strength.
Standard Moves presented by PUMA.
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Single Leg Glute Lift
3 sets of 15 reps
Farrah Yaspe
Start lying on the back with the arms down by the sides, palms facing down and knees bent, feet flat on the floor. Place the heel of one foot onto an elevated, secure surface in front of the body, like a chair or a low table. Straighten the opposite leg long and point the toes up towards the ceiling, leg will be perpendicular to the floor. Press through the grounded heel and lift the hip points up towards the ceiling, the chest will move towards the chin. Pause, squeeze through the glutes, then slowly lower down, slightly touching the floor. Immediately lift hips up again and continue this move, going for 12-15 reps and then switching sides.
Good for gluteal strength and toning. 
Standard Moves presented by PUMA.
 
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One-two Combo
3 sets of 20 reps
Kelly Ann Charles
Start standing with feet slightly wider than hip width apart. Bend the arms bringing the hands to fists in front of the face, elbows by the waist. Keeping a slight bend in the knees, step one leg forward and lightly hop forward. At the same time, punch one fist forward, then the other. Hop back to start and repeat.
Good for arm strength, cardiovascular workout 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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