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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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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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Reverse Swiss Ball Crunch
3 sets of 15 reps
Brad Plotkin
Start in plank position, top of a push up, with a Swiss ball placed under the shins and ankles; tops of the feet will be resting on the ball. Engage through the core and tuck the tailbone under slightly. Press into the palms to fire up the arms and begin to pull the knees into the chest as the ball rolls forward. Pause and squeeze to crunch, then release legs straight back to starting position. That was 1 rep. Continue this move, going for 12-15 reps, rest and repeat, going for 3 sets.
Good for core, arm and leg strength. 
Standard Moves presented by PUMA.
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Swiss Ball Crunch Pass Off
3 sets of 15 reps
Farrah Yaspe
Start lying on the back, legs long and arms over head holding a Swiss ball. Firm up the core, and begin to lift the Swiss ball, arms, upper back and shoulder blades off of the floor. At the same time, start to lift the legs up towards the ceiling bringing them perpendicular to the floor, creating a reverse crunch. At the top of the crunch, place the Swiss ball in between the ankles, squeeze and lower the legs towards the floor while simultaneously lowering the torso back down, keeping the arms straight overhead by the ears. Then lift the legs and crunch up so to pass the ball back into the hands. That was 1 rep. Continue this move, going for 12-15 reps, rest and repeat.
Good for core, hip flexor and arm 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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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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Tricep Dips
3 sets of 15 reps
Farrah Yaspe
Start seated with legs long out in front of the body. Place the palms of the hands on an elevated, secure surface behind the body, like a chair, low table or weight bench, with the fingers facing down towards the floor. Dig the heels into the floor, press through the palms and begin to lift the buttocks up towards the hands, straightening the arms. Keep hugging the elbows in towards eachother and lower back down, bending through the elbows; triceps will be parallel to the floor and buttocks will hover over the floor. Press back up and repeat the move, going for 12-15 reps.
Good for tricep toning and strength.
Standard Moves presented by PUMA.
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Sumo Squat with Alternate Jab
3 sets of 20 reps
Kelly Ann Charles
Start standing with feet wider than hip width apart. Bring the heels in and the toes to point out. Keeping a long spine, start to sit down into a sumo squat. Bend the arms by the sides and bring the hands to fists in front of the face, chin slightly tucked towards the chest. Punch one fist forward, then the other, with the knuckle side of the hands facing up. Continue this move, going at a fast pace for one minute.

Good for arm, leg and glute toning.
Standard Moves presented by PUMA.
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Single Leg “Sun Salute” with Swiss Ball
3 sets of 20 reps
Liana Schmidt
Start standing and bring a Swiss ball behind one leg. Place the top of your foot on the top of the ball, your leg will be at a 90 degree angle. Straighten through the opposite standing leg and sweep the arms up bringing the triceps next to the ears. Inhale deeply and lengthen through the spine. As you exhale, begin to hinge forward from the hips, bringing the torso parallel to the floor and reaching the fingertips towards the toes. Keeping a flat back, inhale back up to starting position, keeping the arms straight. That was one rep. Continue on this side for 15-20 reps, then switch sides and repeat.
Good for balance and glute strength and toning.
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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