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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.
Flys
3 sets of 15 reps
Nora Mangiamele (Yogi Nora)
Come to standing, feet together with a slight bend in the knees. Hold a dumbbell in each hand anywhere from 5 to 15lbs. Bring the torso forward so it is at a 45 degree angle to the floor. Engage the core by tucking the tailbone slightly under to create a nice flat back. Inhale deeply, on an exhale, lift the arms out to the sides, bringing them parallel to the floor with elbows slightly bent. At the top of the lift, squeeze the shoulder blades together and try to keep the chest open, don’t round the shoulders forward. Return to starting position. That was one rep. Go for 12 – 15 reps, rest and repeat. If exercise is too easy, grab heavier weights.
Good for balance, arm, shoulder strength.
Standard Moves presented by PUMA.
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Tuck Jump
3 sets of 15 reps
Sofy Dempsey
Start standing. Sweep the arms overhead, keeping triceps by the ears. Bend into the knees and jump as high as you can, trying to pull knees into the chest. At the same time. Bend the elbows and pull them in towards the waist. Breathe and go for 15 reps.
Good for cardiovascular health and balance.
Standard Moves presented by PUMA.
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The Hundred Variation
3 sets of 15 reps
Anna Carrieri
Start by laying on the back, legs long and arms down by the sides. Begin to lift the chest and at the same time, lift the legs off of the floor. Squeeze the core and reach the fingers forward towards the heels, pulsing twice, performing a mini crunch. Then separate the legs into a V shape and reach the fingertips between the legs towards the heels, pulsing twice. That was one rep. Challenge yourself and go for a set of 15, keeping the chin and chest lifted.
Good for full core strengthening and toning.
Standard Moves presented by PUMA.
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Push Up
3 sets of 15 reps
Mary Robertson
Come into plank position, top of a push up, with shoulders over the wrists and the heels reaching back behind you. Engage strongly through the core and tuck the tailbone slightly under to protect the low back. Begin to bend through the elbows, lowering the body towards the floor, hovering about 6 inches above. Press firmly through the palms and straighten the arms to come back to plank position. Continue and challenge yourself to do 12-15 reps. If straight legs is too challenging, drop the knees to the floor.
Good full body exercise.
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 toning.
Standard Moves presented by PUMA.
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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.
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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.
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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.
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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.
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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.
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