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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.
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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Medicine Ball Lift and Crunch
3 sets of 20 reps
Andy List
Start lying on the back with the knees bent and soles of the feet on the floor. Hold a medicine ball, anywhere from 5 to 10lbs, in front of the face with the arms extended. Keeping the chest open and core engaged, begin to lift the head, shoulders and shoulder blades off the floor, reaching the ball forward and up with straight arms. Pulse at the top of the crunch and slowly lower down to starting position. That was 1 rep. Continue this move, going for 15-20 reps, rest and repeat.
Good for core and arm 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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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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Virabhadrasana III
Warrior III
Jason Lawner
Start standing. Inhale and sweep the arms up by the ears with the palms facing each other. Plant one foot firmly into the mat and engage strongly through that standing leg, as you slowly start to lift the opposite leg back. At the same time, keeping a flat back, reach forward with the fingertips as the torso dips forward and comes parallel to the floor. Keep lifting the back leg, bringing it parallel to the floor with the foot flexed. Hold for 3 steady breaths, continuing to lengthen through the fingertips and back leg.
Good for ankle, leg, shoulder and back strengthener. 
Standard Moves presented by PUMA.
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Lunge with Tricep Pull
3 sets of 15 reps
Brad Plotkin
Start in a lunge position, front knee over the ankle. Hold a dumbell in each hand, anywhere from 8-15lbs, with the palms facing eachother. Engage the core and tilt the torso forward to a 45 degree angle. Begin to pull one arm up, keeping the elbow close to the body. That is one rep. Continue this exercise going for 15-20 reps, then switch sides.
Good for balance and coordination.
Standard Moves presented by PUMA.
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Oblique Crunch with Double Leg Lift
3 sets of 20 reps 
Anna Carrieri
Start lying on one side and begin to float back, finding a slight balance, so to rest on the buttock. Lift the torso and straighten the bottom arm out in front of you, perpendicular to the body, placing the hand flat on the floor for balance. Extend the top arm by the side, parallel to the body, palm facing down. Engage through the core and begin to lift both legs to a 45 degree angle. At the same time, lift the arm and reach the fingers towards the toes, squeezing through the oblique muscle. Return to start but keep legs hovering off the ground. Continue move, keeping the core engaged to help with balance.Go for 20 reps and then switch sides and repeat.
Good for core and oblique strength and toning.
Standard Moves presented by PUMA.
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Garudasana
Eagle Pose
Jaya
 Start standing. Bring the arms out to the sides in a T shape. Sweep both arms forward, bringing the right arm on top of the left. Squeeze the elbows and forearms together as the palms try to press. At the same time, lift the right leg out to the side and sweep it forward, crossing it over the left leg like you are sitting “cross legged” in a chair. Squeeze the inner thighs and knees together as you try to double wrap the legs, right foot around left ankle. Hold for 3 breaths as you continue to press the elbows against each other and squeeze the inner thighs together. Release and repeat on the other side. 
Good for strengthening and stretching the ankles, calves, thighs, hips, shoulders, and upper back. 
Standard Moves presented by PUMA.
 
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Russian Twist with Medicine Ball
3 sets of 20 reps 
Brad Plotkin
Start seated and grab a medicine ball anywhere from 6-10lbs. Draw the knees in towards the chest, bringing the shins parallel to the ceiling. Start to rock back, finding your balance on the sitting bones. Hold the medicine ball in front of the chest; engage the core and twist to one side, trying to tap the ball on the floor by the hip. Twist to the opposite side and continue this movement, making sure to keep the chest lifted. Go for 20 reps, rest and repeat
Good for core strength and toning.
Standard Moves presented by PUMA.
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Lateral Raise
3 sets of 15 reps
Andrew List
 Start standing holding a dumbbell in each hand anywhere from 5-15lbs, palms facing the body. Engage through the core and roll the shoulders back. Start to lift the arms straight out to the sides, bringing them up to a T shape and keeping the palms facing down. Squeeze at the top and return to starting position. That was one rep. Continue this exercise going for 15 reps. Repeat for 3 sets. 
Good for shoulder strength and toning.
Standard moves presented by PUMA.
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