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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.
Natarajasana Dancer’s Pose Kelly Ann Charles Come to standing. Shift your weight onto one foot, begin to bend the knee and lift the opposite heel toward the buttock, as you reach for the foot. Keep the standing leg straight and strong. Bring the torso upward as you kick the foot into the hand. Then lower the torso parallel to the floor while you extend the opposite arm forward into Dancer Pose. Good for increased energy and focus. Standard Moves presented by PUMA.

Natarajasana

Dancer’s Pose

Kelly Ann Charles

Come to standing. Shift your weight onto one foot, begin to bend the knee and lift the opposite heel toward the buttock, as you reach for the foot. Keep the standing leg straight and strong. Bring the torso upward as you kick the foot into the hand. Then lower the torso parallel to the floor while you extend the opposite arm forward into Dancer Pose.

Good for increased energy and focus.

Standard Moves presented by PUMA.

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Squat with Weights 3 sets of 20 reps Sofy Dempsey Start standing. Feet can be together or about a foot width apart, toes pointing forward. Hold a dumbbell in each hand anywhere from 5 to 8lbs. Begin to bend the knees to come into a squat, sitting way back into the heels and tucking the tailbone under slightly. At the same time, lift the arms out in front, keeping them straight and raising them parallel to the floor. Be sure not to round forward. Roll the shoulders back and keep the chest open. Release and return to starting position. That was 1 rep. Go for 15-20 reps, rest and repeat. Good for balance, toning, and arm strength. Standard Moves presented by PUMA.

Squat with Weights

3 sets of 20 reps

Sofy Dempsey

Start standing. Feet can be together or about a foot width apart, toes pointing forward. Hold a dumbbell in each hand anywhere from 5 to 8lbs. Begin to bend the knees to come into a squat, sitting way back into the heels and tucking the tailbone under slightly. At the same time, lift the arms out in front, keeping them straight and raising them parallel to the floor. Be sure not to round forward. Roll the shoulders back and keep the chest open. Release and return to starting position. That was 1 rep. Go for 15-20 reps, rest and repeat.

Good for balance, toning, and arm strength.

Standard Moves presented by PUMA.

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Judo Kick 3 sets of 20 reps Sofy Dempsey Come to standing, feet about hip width apart. Bend the knees slightly, coming into a mini squat. Begin to straighten the legs, kicking one leg out to the side, keeping leg parallel to the floor, knee facing forward and foot flexed. Release leg back down, returning to squat position. That was one rep. Continue on same side, going for 15-20 reps, then switch sides. Good for toning thighs and glutes. Standard Moves presented by PUMA.

Judo Kick

3 sets of 20 reps

Sofy Dempsey

Come to standing, feet about hip width apart. Bend the knees slightly, coming into a mini squat. Begin to straighten the legs, kicking one leg out to the side, keeping leg parallel to the floor, knee facing forward and foot flexed. Release leg back down, returning to squat position. That was one rep. Continue on same side, going for 15-20 reps, then switch sides.

Good for toning thighs and glutes.

Standard Moves presented by PUMA.

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Alternating Lunge with Weights 3 sets of 15 reps Liana Schmidt Start standing, holding a dumbbell in each hand anywhere from 5 to 10 lbs, arms by the sides. Step forward with one leg, bringing leg into a lunge, keeping the knee over the ankle. Be sure to keep the back straight and shoulders back, do not round the upper body. Return back to starting position and step the other leg forward into a lunge. That was one rep. Continue lunging, alternating sides for 15 reps, rest and repeat. Good for balance and coordination. Standard Moves presented by PUMA.

Alternating Lunge with Weights

3 sets of 15 reps

Liana Schmidt

Start standing, holding a dumbbell in each hand anywhere from 5 to 10 lbs, arms by the sides. Step forward with one leg, bringing leg into a lunge, keeping the knee over the ankle. Be sure to keep the back straight and shoulders back, do not round the upper body. Return back to starting position and step the other leg forward into a lunge. That was one rep. Continue lunging, alternating sides for 15 reps, rest and repeat.

Good for balance and coordination.

Standard Moves presented by PUMA.

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Lunge to Knee High 3 sets of 20 reps Kelly Ann Charles Start standing. Step one leg back into a lunge, while keeping the front leg at a 90 degree angle with the  knee over the ankle. Hands can stay on the hips for better balance, or bend the elbows and bring the hands in front of the face. Power through the back ball of the foot to push off of the back leg, bending the knee and squeezing it up into the chest. That was one rep. Continue on this side, repeated the lunge and knee lift, going for 12-15 reps, then switch sides. Challenge yourself and go for 3 sets. Good for balance and toning. Standard Moves presented by PUMA.

Lunge to Knee High

3 sets of 20 reps

Kelly Ann Charles

Start standing. Step one leg back into a lunge, while keeping the front leg at a 90 degree angle with the  knee over the ankle. Hands can stay on the hips for better balance, or bend the elbows and bring the hands in front of the face. Power through the back ball of the foot to push off of the back leg, bending the knee and squeezing it up into the chest. That was one rep. Continue on this side, repeated the lunge and knee lift, going for 12-15 reps, then switch sides. Challenge yourself and go for 3 sets.

Good for balance and toning.

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.

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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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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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.

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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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