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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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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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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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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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Crunch with Diamond Shape Variation
3 sets of 20 reps
Kelly Ann Charles
Start by lying on the back. Bend the knees and release them down to the sides, bringing the soles of the feet together. The legs will form a diamond shape. Bring the fingertips by the ears with the elbows splaying out to the sides. Begin to lift the head, shoulders and shoulder blades off the floor to crunch up, keeping the chest open and lifted. Release back down and repeat movement, going for 15-20 reps. Rest and repeat for 2 more rounds.
Good for core strength.
Standard Moves presented by PUMA.
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Naturajasana
Dancer’s Pose
Christy Nones McKenzie
Start standing. Begin to put weight into one leg, grounding firmly through the foot of that leg. Bend the knee of the opposite leg, bringing the heel of the foot close to the body. Reach back with the arm of the same side of the lifted foot and grab the inside arch of the foot. Extend the opposite arm out in front and simultaneously kick the foot into the hand, creating a slight backbend. Keep opening through the chest as the torso dips forward. Stay and breath steadily for 5 rounds. Release and repeat on the other side.
Good for leg strength, balance and coordination.
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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Parsvottanasana
Pyramid Pose
Jason Lawner
Start standing tall at the top of the mat. Bring the hands to the hips and begin to fold forward over the legs, hinging from the hips. Bring the fingertips to frame the feet; inhale deeply, and on the exhale step one foot back about 3 feet with the toes pointed slightly to a 45 degree angle. Press through the outer edge of the back foot to square the hips and to bring the pelvis more level. Hold for 3 steady breaths, releasing the chest closer to the thigh and the nose closer to the front knee with every exhale. Release and switch sides.
Good for strengthening the legs and improving posture.
Standard Moves presented by PUMA.
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