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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.
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.

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Makarasana Dolphin Pose Jason Lawner Start on hands and knees, table top position. Lower onto your forearms and interlace your fingers. Curl the toes under and start to straighten the legs, coming into Downward Facing Dog legs. Press into balls of the feet as the legs straighten while also pressing the chest towards the thighs. Keep the gaze in between the forearms. Hold this for 3 steady breaths and release hips onto heels for Child’s pose Good for strengthening the arms and legs and stretching the shoulders, Also improves digestion and relieves headaches, insomnia and back pain. Standard Moves presented by PUMA.

Makarasana

Dolphin Pose

Jason Lawner

Start on hands and knees, table top position. Lower onto your forearms and interlace your fingers. Curl the toes under and start to straighten the legs, coming into Downward Facing Dog legs. Press into balls of the feet as the legs straighten while also pressing the chest towards the thighs. Keep the gaze in between the forearms. Hold this for 3 steady breaths and release hips onto heels for Child’s pose

Good for strengthening the arms and legs and stretching the shoulders, Also improves digestion and relieves headaches, insomnia and back pain.

Standard Moves presented by PUMA.

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Swiss Ball Pass Off 3 sets of 12 reps Farrah Yaspe Come to lying on your back, legs long, arms straight overhead. Grab the Swiss ball between your hands. Begin to lift the torso with the ball overhead, arms fully extended. At the same time, lift the legs. Crunch up so much that you can place the ball between the feet, then lower the legs and the torso. Crunch up again and grab the ball with the hands, slowly lowering the torso. That is one rep. Challenge yourself to do a set of 12. Good for strengthening total core, lower back and hip flexor. Standard Moves presented by PUMA.

Swiss Ball Pass Off

3 sets of 12 reps

Farrah Yaspe

Come to lying on your back, legs long, arms straight overhead. Grab the Swiss ball between your hands. Begin to lift the torso with the ball overhead, arms fully extended. At the same time, lift the legs. Crunch up so much that you can place the ball between the feet, then lower the legs and the torso. Crunch up again and grab the ball with the hands, slowly lowering the torso. That is one rep. Challenge yourself to do a set of 12.

Good for strengthening total core, lower back and hip flexor.

Standard Moves presented by PUMA.

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Arm Circles 3 sets of 30 reps Nora Mangiamele (Yogi Nora) Come to standing with feet together. Stand up tall and roll the shoulders back, dropping them away from the ears. Raise the arms out to the sides in a T shape, parallel to the floor and palms facing down. Begin to make small circles backwards in space, like you are drawing a circle with your middle fingers. Try for 15 reps going backward, then switch and try 15 reps going forward. Remember to keep the chest lifted and chin parallel to the floor. Rest and repeat. Good for tricep, bicep and shoulder strengthening and toning. Standard Moves presented by PUMA.

Arm Circles

3 sets of 30 reps

Nora Mangiamele (Yogi Nora)

Come to standing with feet together. Stand up tall and roll the shoulders back, dropping them away from the ears. Raise the arms out to the sides in a T shape, parallel to the floor and palms facing down.

Begin to make small circles backwards in space, like you are drawing a circle with your middle fingers. Try for 15 reps going backward, then switch and try 15 reps going forward. Remember to keep the chest lifted and chin parallel to the floor. Rest and repeat.

Good for tricep, bicep and shoulder strengthening and toning.

Standard Moves presented by PUMA.

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Marjaryasana - Bitilasana Cat Pose to Cow Pose Kelly Ann Charles Come to hands and knees, table top position. Bring your shoulders over the wrists and hips over the knees. On an inhale, begin to arch the back, pointing the tailbone up towards the ceiling, looking up towards the ceiling. On an exhale, press into the palms and round the spine, tucking the tailbone under and bringing the chin in towards the chest. Continue to do 5 more rounds, using the breath as your guide. Good for stretching the full torso and neck. Standard Moves presented by PUMA.

Marjaryasana - Bitilasana

Cat Pose to Cow Pose

Kelly Ann Charles

Come to hands and knees, table top position. Bring your shoulders over the wrists and hips over the knees. On an inhale, begin to arch the back, pointing the tailbone up towards the ceiling, looking up towards the ceiling. On an exhale, press into the palms and round the spine, tucking the tailbone under and bringing the chin in towards the chest. Continue to do 5 more rounds, using the breath as your guide.

Good for stretching the full torso and neck.

Standard Moves presented by PUMA.

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Torso Rotation with Medicine Ball 5 sets of 20 reps Mary Robertson Sit on the floor and bend knees into the chest. Hold a medicine ball anywhere from 10-15 lbs in front of the chest. Float back slightly so to balance on the sitting bones and bring the shins parallel to the floor. Keeping the hips square and the shins lifted, engage the core and begin to twist to one side, tapping the ball on the floor by the hip. Sweep the ball across the body and twist to the opposite side. That was one rep. Continue twisting side to side, going for 12-20 reps. Remember to breath, keeping the chin and chest lifted and the shoulders away from the ears. Good for core strength and balance as well as toning the obliques. Standard Moves presented by PUMA.

Torso Rotation with Medicine Ball

5 sets of 20 reps

Mary Robertson

Sit on the floor and bend knees into the chest. Hold a medicine ball anywhere from 10-15 lbs in front of the chest. Float back slightly so to balance on the sitting bones and bring the shins parallel to the floor. Keeping the hips square and the shins lifted, engage the core and begin to twist to one side, tapping the ball on the floor by the hip. Sweep the ball across the body and twist to the opposite side. That was one rep. Continue twisting side to side, going for 12-20 reps. Remember to breath, keeping the chin and chest lifted and the shoulders away from the ears.

Good for core strength and balance as well as toning the obliques.

Standard Moves presented by PUMA.

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Uttana Shishosana Extended Puppy Pose Liana Schmidt Come to hands and knees, table top position. Keeping your hips over your knees, begin to walk the hands forward, allowing the chest to open towards the mat as the chin reaches towards the floor. Keep the arms engaged, don’t let the elbows touch the floor. Stay and take 3 steady breaths, the heart reaching closer to the floor with every exhale. Push the hips back to the heels to rest. Good for stretching the spine and shoulder. Standard Moves presented by PUMA.

Uttana Shishosana

Extended Puppy Pose

Liana Schmidt

Come to hands and knees, table top position. Keeping your hips over your knees, begin to walk the hands forward, allowing the chest to open towards the mat as the chin reaches towards the floor. Keep the arms engaged, don’t let the elbows touch the floor. Stay and take 3 steady breaths, the heart reaching closer to the floor with every exhale. Push the hips back to the heels to rest.

Good for stretching the spine and shoulder.

Standard Moves presented by PUMA.

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Utkata Konasana Goddess Pose Kelly Ann Charles Come to standing, separate the feet wider than hip width apart, then bring the heels to point in and the toes to point out. Keeping a straight spine, slowly start to bend the knees, coming into a “sumo” squat, knees over the ankle, thighs parallel to the floor. At the same time, raise the arms out to a T, then bend the elbows, making a 90 degree angle with the arms. Squeeze the pelvic floor to stabilize the pose and hold for 3 deep breaths. Straighten the legs to release. Good for strengthening the legs, calves, abs, and knees. Opens the hips, legs and chest. Standard Moves presented by PUMA. 

Utkata Konasana

Goddess Pose

Kelly Ann Charles

Come to standing, separate the feet wider than hip width apart, then bring the heels to point in and the toes to point out. Keeping a straight spine, slowly start to bend the knees, coming into a “sumo” squat, knees over the ankle, thighs parallel to the floor. At the same time, raise the arms out to a T, then bend the elbows, making a 90 degree angle with the arms. Squeeze the pelvic floor to stabilize the pose and hold for 3 deep breaths. Straighten the legs to release.

Good for strengthening the legs, calves, abs, and knees. Opens the hips, legs and chest.

Standard Moves presented by PUMA. 

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Swiss Ball Roll Out with Twist Anna Carrieri 3 sets of 20 reps  Come to standing, bringing the feet wider than hip width apart. Place your hands on top of a Swiss Ball and roll the ball forward, bringing the chest parallel to the floor. Keeping the lower body stable, start walking the ball over to one side using your fingertips. The ball will be on the outside of the foot. Make sure to keep the hips square and don’t move the legs or feet. Pause and feel the whole side body stretch from hip point to fingertips. Walk ball back to center and repeat on the other side. Good for stretching the obliques, hips and hamstrings. Standard Moves presented by PUMA.

Swiss Ball Roll Out with Twist

Anna Carrieri

3 sets of 20 reps 

Come to standing, bringing the feet wider than hip width apart. Place your hands on top of a Swiss Ball and roll the ball forward, bringing the chest parallel to the floor. Keeping the lower body stable, start walking the ball over to one side using your fingertips. The ball will be on the outside of the foot. Make sure to keep the hips square and don’t move the legs or feet. Pause and feel the whole side body stretch from hip point to fingertips. Walk ball back to center and repeat on the other side.

Good for stretching the obliques, hips and hamstrings.

Standard Moves presented by PUMA.

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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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