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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.
Underwater Back Flip
Dashama Gordon
Take a deep breath and plunge underwater. Start to bend backwards, reaching the head back towards the heels; at the same time, bend the knees and reach the toe tips towards the crown of the head. Circle the arms to build momentum, back flipping the body in a continuous, circular movement.
Good for arm strength and heart opener.
Standard Moves presented by PUMA

 
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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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Diamond Push ups
3 sets of 15 reps
Andy List
Start in plank pose, top of a push up. Bring the hands closer together, right under the chest, with the fore fingers and thumbs touching, creating a diamond shape. Firm up the core and tuck the tailbone under slightly to bring the body in a straight line from the heels to the crown of the head. Start to bend through the elbows and lower down to hover over the floor. Press through the palms to return to starting position. That was 1 rep. Keep going for 15-20 reps, rest and repeat going for 3 sets.
Good for full body exercise.
Standard Moves presented by PUMA.
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Swiss Ball Squat
3 sets of 15 reps
Kelly Ann Charles
Start by standing with the feet slightly wider than hip width apart. Hold a Swiss Ball in front of the chest. Begin to squat down, bringing the thighs parallel to the floor, keeping most of your weight in your heels. As you straighten the legs to come back to standing, extend the Swiss ball out in front of your chest, keeping the arms straight and parallel to the floor. Pull the ball back in to return to starting position. That was one rep. Continue this move, going for 15-20 reps. Rest and repeat.
Good for glute, thigh and arm strengthening and toning.
Standard Moves presented by PUMA.
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Push-up with Tricep Pull
3 sets of 15 reps
Brad Plotkin 
Come into plank position, top of a push-up. Engage the core and lower down, keeping the body in a straight line and parallel to the floor. Push back up into plank and while balancing your weight on one hand, pull the opposite arm up, keeping the elbow close to the body. Return to plank and repeat push-up, switching arm pull. Continue this combination going for 15 reps. To increase the intensity, hold a weight in each hand.
Good for core strength and coordination.
Standard Moves presented by PUMA.
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Hanumanasana
Monkey Pose Full Split
Dashama Gordon
Start standing on the knees with hands on the hips. Step one foot forward bringing the leg into a lunge, knee over the ankle. Curl the toes of the back foot under and start to lift the knee off the ground. At the same time, straighten through the front leg and begin to slide the heel forward, making sure to keep the hips squared forward as the hips drop down. Keep the heel sliding forward to extend the legs into a full split. Inhale as you sweep the arms up overhead, interlace the fingers and straighten through the elbows as you dip the torso back, creating a backbend. Hold for 3 breaths and repeat on the other side.
Good for thigh and groin stretch.
Standard Moves presented by PUMA.
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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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Scissor Kicks
3 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 floor, lift both legs to hover parallel to the ground. On an inhale sweep one leg up about 45 degrees to the floor, opposite leg remains hovering. Exhale and switch legs, sweeping the opposite leg up, while the other hovers over the floor. That was one rep. Continue to scissor kick with the legs, going for 15-20 reps. To increase the intensity, try using ankle weights.
Good for leg strengthening and toning.
Standard Moves presented by PUMA.
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