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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.
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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Reverse Lunge with Front Kick
3 sets of 15 reps
Kelly Ann Charles
Start standing. Bring both hands into fists, keeping them in front of the face, elbows close to the body. Take a long step back to come into a lunge, front leg at a 90 degree angle with the knee over the ankle, with back shin parallel to the floor. Push off the back lunging foot and kick the leg forward, driving through the heel. Keep the core engaged and step the leg back into a lunge again. Keep repeating this kick lunge, going for 12-15 reps, then switch sides.
Good for leg, glute and core strength. 
Standard Moves presented by PUMA.
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Viparita Virabhadrasana
Reverse Warrior
Jaya
Start standing. Step one foot way back and bring the front leg into a lunge with the knee over the ankle, back foot is at a 45 degree angle. Open the arms out to the sides as you rotate the hips to an open position. Gaze over the fingertips of the front hand as you start to reach the fingertips forward. Flip the palm up towards the ceiling and start to dip the torso back, reaching the arm over the ear and cheek as the back arm slides down the back leg. Keep bending deeper into the lunge as you continue to reach behind you, lengthening through the side waist. Hold for 3 breaths. Return to starting pose and switch sides.
Good for stretching and strengthening the hips, legs, shoulders and side waist.
Standard Moves presented by PUMA.
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Setu Bandha Sarvangasana
Bridge Pose
Kelly Ann Charles
Start lying on the back with arms extended down by the sides, palm facing down. Bend the knees and bringing the heels close to the body, ankles right under the knees. Press into the soles of the feet and lift the hip points towards the ceiling. Keep rolling the shoulders underneath the chest, bringing the chest closer to the chin. Continue to press the feet and palms down as the hips lift higher. Stay for 3 steady breaths and release down on the exhale.
Good for chest, neck and spine stretch. 
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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Crescent Lunge
High Lunge Variation
Jason Lawner
Start standing and release into a forward fold, bringing the fingertips to frame the feet.  Step one leg back to come into a lunge, with the front knee over the ankle and leg at a 90 degree angle. Keep the back leg straight and strong and begin to sweep the arms forward and up, bringing them by the ears. Continue to roll the shoulder blades down the spine, opening through the heart center, as the fingertips reach towards the ceiling. Hold for 3 steady breaths, release and switch sides.

Good for leg and glute strength.
Standard Moves presented by PUMA.
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Upper cut
3 sets of 1 minute intervals
Kelly Ann Charles
Start standing with feet wider than hip width apart. Bring the toes to point out and the heels in. Keeping a long spine, sit down into a sumo squat. Bend the arms, bringing the hands to fists in front of the face, elbows close to the body. Start with the right side and punch the fist up, arm will be at a 90 degree angle, and simultaneously pivot onto the ball of the right foot. Switch sides and continue to go back and forth at a quick pace. Continue for 1 minute and repeat.

Good for a cardiovascular workout.
Standard Moves presented by PUMA.
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Medicine Ball Lift and Crunch
3 sets of 20 reps
Andy List
Start lying on the back with the knees bent and soles of the feet on the floor. Hold a medicine ball, anywhere from 5 to 10lbs, in front of the face with the arms extended. Keeping the chest open and core engaged, begin to lift the head, shoulders and shoulder blades off the floor, reaching the ball forward and up with straight arms. Pulse at the top of the crunch and slowly lower down to starting position. That was 1 rep. Continue this move, going for 15-20 reps, rest and repeat.
Good for core and arm toning.
Standard Moves presented by PUMA.
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Side Kick
3 sets of 15 reps
Kelly Ann Charles
Start standing. Bring the fingertips to touch in front of the face while keeping elbows hugging into the body. Slightly bend one knee and begin to balance on that leg as you start to lift the opposite foot off the floor. Lift the leg even further out to the side as the torso starts to bend over towards the standing leg. Keep the core engaged and powerfully kick the lifted leg out to the side with the knee and toes pointing forward, driving through the heel. Return to start and repeat going for 12-15 reps, then switch sides.
Good for leg, glute and core strength.
Standard Moves presented by PUMA.
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Standing Side Stretch
Repeat 5 - 10 times
Jason Lawner
Start standing. Sweep the arms up overhead and reach the fingertips towards the ceiling. Grab one wrist with the opposite hand and pull that arm straighter, feeling length in the spine. Take a deep inhale, then on the exhale start to fold over to the side, pulling the arm straighter and lengthening through the side waist and body. Keep both feet firmly grounded and a slight lift in the chest so as not to round forward. Gaze can stay forward or start to look up towards the ceiling. Stay for 3 steady breaths, release and repeat on the other side.

Good for balance, strength and stability.
Standard Moves presented by PUMA.
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