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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.
Weighted Sumo Squat Dips
3 sets of 20 reps
Brad Plotkin
Start standing, holding a dumbbell in each hand anywhere from 5 to 15 lbs. Step the feet wider than shoulder width apart, pointing the toes out and the heels in. Arms long in front of the body and palms facing the thighs. Roll the shoulder blades down the back and, keeping a long spine, start to bend the knees, coming into a sumo squat. Track the knees over the toes, bringing the thighs parallel to the floor and hovering the weights over the floor as well. Press back up to straight legs. That was one rep. Continue this move going for 15 to 20 reps.

Good for thigh and glute strength and toning. Balance.
Standard Moves presented by PUMA.
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Reverse Crunch Leg Lift
3 sets of 20 reps
Amy Steiner
Start lying on the back. Bring the knees into the chest then extend the legs straight, and perpendicular to the floor. Bring the fingertips behind the head with the elbows pointing out to the sides. Engage the core and lift the toes towards the sky, squeezing through the low belly and lifting the glutes and low back slightly off the floor. Release back down and then lift back up. Continue this move, going for 15 to 20 reps. Rest and repeat.

Good for core strength and toning.
Standard Moves presented by PUMA.



 
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Mountain Climber
Jason Mastrian
3 sets of 15 reps.
Start in plank position, top of a push up. Engage through the core and keeping the shoulders over the wrists and the hips squared towards the floor, start to draw the right knee in, squeezing it in towards the chest and right elbow. Release the leg back and draw left knee in. That was one rep. Continue this exercise for 15-20 reps and switch sides.
Good for core and arm strength. Balance and coordination.
Standard Moves presented by PUMA.
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Single Leg Lunge Dips
Cat Haayen
3 sets of 15 reps
Start standing. Step the right foot forward coming into a lunge with the right knee above the ankle and thigh parallel to the floor. Sweep the arms out to a T shape with the palms facing up. Lift the chin and chest and roll the shoulder blades down the back. Start to bend deeper through the right knee until the left knee gently taps the floor. Press into the front foot and ball of the back foot to return to starting position. That was one rep. Keep going at a steady pace for 12 to 15 reps, then switch legs.
Good for arm, thigh and glute strength and toning. Balance.
Standard Moves presented by PUMA. 
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Eka Pada Rajakapotasana
One-Legged King Pigeon Pose
Dashama Gordon
Start in Downward Facing Dog. On an inhale, sweep the left leg up. As you exhale, draw the left knee in towards the chest and place it by the left wrist. Bring the shin to a 45 degree angle and flex the front foot. Bring the fingertips by the hips and on an inhale, sit up tall and lengthen the spine. Stay for 3 steady breaths, then switch sides.
Good for hip stretch and flexibility.
Standard Moves presented by PUMA.
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Sumo Squat with Kettlebell
3 sets of 20 reps
Dawn Feinberg
Start standing, holding a kettlebell with both hands anywhere from 10 -25lbs., with the palms facing in towards the body. Step the feet wide apart with the heels pointing in and toes pointing out. Scoop the tailbone under slightly, engage through the core, and keeping a long spine, start to lower the hips down, bending the knees over the ankles and bringing the thighs parallel to the floor. At the same time, lift the kettlebell up towards the chin; elbows will bend out to the sides. Pause for a breath in the squat and return to starting position. That was one rep. Continue this move, going for 12-20 reps. Rest and repeat.
Good for arm, upper back and leg strength and toning. Balance and coordination. Full body cardiovascular move.
Standard Moves presented by PUMA.
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Elbow to Knee Crunch
3 sets of 15 reps
Anna Carrieri
Take 2 foam rollers and bring them into an upside down T-shape. Start to lie back over the “T”, placing the length wise part under the spine, head resting on roller. Bend the knees in and bring the soles of the feet to rest on the other roller, top of the “T”. Bring the left arm out to the side with the palm facing down. Brng the right fingertips behind the right ear with the elbow bent out to the side. Engage through the core and start to lift the right elbow and the left knee towards eachother, crunching through the oblique. Make sure to keep the chest open and chin slightly lifted. Return to starting position, that was one rep. Continue this move going for 15-20 reps and then switch sides.
Good for core strength and toning.
Standard Moves presented by PUMA.
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Pilates Reverse Leg Lift 
3 sets of 20 reps
Katie Horta
Start standing. Place entire body weight onto one leg. Put a slight bend in the knee of the standing leg and release the arms out in front of the body to shoulder height, elbows slightly bent with the palms and fingertips facing each other. Lift the other leg up and back, bending the knee to 90 degrees. Rotate the toes and the knee to point out to the side. Keeping a long spine, press, lift and squeeze through the glute to lift the leg up towards hip height. Release the leg a few inches to hover, that was one rep. Continue this move, going for 15-20 reps, then switch sides.
Good for balance. Leg and core strength and toning.
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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Single Leg Lunge with Overhead Press
3 sets of 15 reps
Brad Plotkin
Start standing, holding a dumbbell in each hand anywhere from 8-15lbs. Start to straighten the arms, lifting the weights overhead with the palms facing forward, biceps by the ears. Step forward with one foot, coming into a lunge, bringing the knee over the ankle. At the same time, lower the weights, as the arms bend out to the sides to 90 degree angles, keeping the chest lifted and length in the spine. Push off the front foot and return to starting position, pressing the weights back overhead. Continue this move, going for 15 reps and then switch sides.
Good for leg, arm, shoulder, back and core strength and toning. Balance and coordination. Full body cardiovascular move.
Standard Moves presented by PUMA.
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