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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.
Mountain Climber on Medicine Ball
3 sets of 1-minute intervals
Brad Plotkin
Have a medicine ball handy, anywhere from 6 to 10lbs and start by coming into plank position, top of a push-up. Grab the medicine ball with both hands and situate your body back into plank, making sure the body is in a straight line from the heels to crown of the head. Engage the core as you pull one knee into the chest, then switch sides and continue at a fast pace, alternating sides, making sure to keep the shoulders over the wrists. Try this for 1 minute, rest and repeat, going for 2 more sets. To make exercise more accessible, do without medicine ball.
Good for balance, core and full body strength.
Standard Moves presented by PUMA.
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Mountain Climber
1 minute, 3 - 5 reps 
Andrew List
Come into plank position, top of a push up. Press the palms down, spread the fingers wide and bring shoulders over the wrists. Squeeze through the core to protect the low back. Look forward and pull one knee in towards the chest, tapping the ball of the foot onto the floor. Jump switch to bring the opposite knee in to the chest. That is one rep. Keep repeating and challenge yourself to go for 1 minute, then rest and repeat for another set. To increase difficulty, try it in double time by switching the legs quicker.
Good for core strength and stability, arm and low back strengthener, and full body cardiovascular workout.
Standard Moves presented by PUMA.
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