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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.
Judo Kick 3 sets of 20 reps Sofy Dempsey Come to standing, feet about hip width apart. Bend the knees slightly, coming into a mini squat. Begin to straighten the legs, kicking one leg out to the side, keeping leg parallel to the floor, knee facing forward and foot flexed. Release leg back down, returning to squat position. That was one rep. Continue on same side, going for 15-20 reps, then switch sides. Good for toning thighs and glutes. Standard Moves presented by PUMA.

Judo Kick

3 sets of 20 reps

Sofy Dempsey

Come to standing, feet about hip width apart. Bend the knees slightly, coming into a mini squat. Begin to straighten the legs, kicking one leg out to the side, keeping leg parallel to the floor, knee facing forward and foot flexed. Release leg back down, returning to squat position. That was one rep. Continue on same side, going for 15-20 reps, then switch sides.

Good for toning thighs and glutes.

Standard Moves presented by PUMA.

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Alternating Lunge with Weights 3 sets of 15 reps Liana Schmidt Start standing, holding a dumbbell in each hand anywhere from 5 to 10 lbs, arms by the sides. Step forward with one leg, bringing leg into a lunge, keeping the knee over the ankle. Be sure to keep the back straight and shoulders back, do not round the upper body. Return back to starting position and step the other leg forward into a lunge. That was one rep. Continue lunging, alternating sides for 15 reps, rest and repeat. Good for balance and coordination. Standard Moves presented by PUMA.

Alternating Lunge with Weights

3 sets of 15 reps

Liana Schmidt

Start standing, holding a dumbbell in each hand anywhere from 5 to 10 lbs, arms by the sides. Step forward with one leg, bringing leg into a lunge, keeping the knee over the ankle. Be sure to keep the back straight and shoulders back, do not round the upper body. Return back to starting position and step the other leg forward into a lunge. That was one rep. Continue lunging, alternating sides for 15 reps, rest and repeat.

Good for balance and coordination.

Standard Moves presented by PUMA.

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Lunge to Knee High 3 sets of 20 reps Kelly Ann Charles Start standing. Step one leg back into a lunge, while keeping the front leg at a 90 degree angle with the  knee over the ankle. Hands can stay on the hips for better balance, or bend the elbows and bring the hands in front of the face. Power through the back ball of the foot to push off of the back leg, bending the knee and squeezing it up into the chest. That was one rep. Continue on this side, repeated the lunge and knee lift, going for 12-15 reps, then switch sides. Challenge yourself and go for 3 sets. Good for balance and toning. Standard Moves presented by PUMA.

Lunge to Knee High

3 sets of 20 reps

Kelly Ann Charles

Start standing. Step one leg back into a lunge, while keeping the front leg at a 90 degree angle with the  knee over the ankle. Hands can stay on the hips for better balance, or bend the elbows and bring the hands in front of the face. Power through the back ball of the foot to push off of the back leg, bending the knee and squeezing it up into the chest. That was one rep. Continue on this side, repeated the lunge and knee lift, going for 12-15 reps, then switch sides. Challenge yourself and go for 3 sets.

Good for balance and toning.

Standard Moves presented by PUMA.

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Push Up 3 sets of 15 reps Mary Robertson Come into plank position, top of a push up, with shoulders over the wrists and the heels reaching back behind you. Engage strongly through the core and tuck the tailbone slightly under to protect the low back. Begin to bend through the elbows, lowering the body towards the floor, hovering about 6 inches above. Press firmly through the palms and straighten the arms to come back to plank position. Continue and challenge yourself to do 12-15 reps. If straight legs is too challenging, drop the knees to the floor. Good full body exercise. Standard Moves presented by PUMA.

Push Up

3 sets of 15 reps

Mary Robertson

Come into plank position, top of a push up, with shoulders over the wrists and the heels reaching back behind you. Engage strongly through the core and tuck the tailbone slightly under to protect the low back. Begin to bend through the elbows, lowering the body towards the floor, hovering about 6 inches above. Press firmly through the palms and straighten the arms to come back to plank position. Continue and challenge yourself to do 12-15 reps. If straight legs is too challenging, drop the knees to the floor.

Good full body exercise.

Standard Moves presented by PUMA.

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Straight Arm Shrug 3 sets of 15 reps Sofy Dempsey Come to standing, feet together, arms by the sides. Hold a dumbbell in each hand anywhere from 5-10lbs. Standing up tall, start to lift the shoulders up towards the ears in a “shrugging” motion. Be sure to keep the chest lifted as the shoulders move up towards the ears. Return to starting position. That was one rep. Go for 10-15 reps. Good for shoulder and trapezius muscle strength. Standard Moves presented by PUMA.

Straight Arm Shrug

3 sets of 15 reps

Sofy Dempsey

Come to standing, feet together, arms by the sides. Hold a dumbbell in each hand anywhere from 5-10lbs. Standing up tall, start to lift the shoulders up towards the ears in a “shrugging” motion. Be sure to keep the chest lifted as the shoulders move up towards the ears. Return to starting position. That was one rep. Go for 10-15 reps.

Good for shoulder and trapezius muscle strength.

Standard Moves presented by PUMA.

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Leg Circles 3 sets of 24 reps Anna Carrieri  Lie on your side and bend bottom leg back but keep top leg long. Support the head with your bottom hand and bring the top hand to rest in front of the body. This will keep the body supported in a straight line and not tipping forward. Keeping torso still, begin to lift the top leg, bringing it forward, up and around like you are drawing a circle with your big toe. That was one rep. Continue to draw circles, going for 12 reps and then reverse the direction of the circles for another 12 reps. Make sure to keep the hips stacked. Switch and repeat on the opposite leg. To increase the intensity, try adding ankle weights. Good for balance, and core toning. Standard Moves presented by PUMA.

Leg Circles

3 sets of 24 reps

Anna Carrieri 

Lie on your side and bend bottom leg back but keep top leg long. Support the head with your bottom hand and bring the top hand to rest in front of the body. This will keep the body supported in a straight line and not tipping forward. Keeping torso still, begin to lift the top leg, bringing it forward, up and around like you are drawing a circle with your big toe. That was one rep. Continue to draw circles, going for 12 reps and then reverse the direction of the circles for another 12 reps. Make sure to keep the hips stacked. Switch and repeat on the opposite leg. To increase the intensity, try adding ankle weights.

Good for balance, and core toning.

Standard Moves presented by PUMA.

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Charlie’s Angel 3 sets of 20 reps Sofy Dempsey Start standing, feet together, arms overhead with triceps by the ears. Interlace the fingers but keep the pointer fingers reaching up towards the sky. Step back with one leg, coming into a lunge, keeping front knee over the ankle. At the same time, lower arms parallel to the floor and keeping the hips square, twist the torso towards front leg. Step forward with back leg to return to starting position. That was one rep. Go for 12-15 reps and then switch sides. Good for balance and leg and core toning. Standard Moves presented by PUMA.

Charlie’s Angel

3 sets of 20 reps

Sofy Dempsey

Start standing, feet together, arms overhead with triceps by the ears. Interlace the fingers but keep the pointer fingers reaching up towards the sky. Step back with one leg, coming into a lunge, keeping front knee over the ankle. At the same time, lower arms parallel to the floor and keeping the hips square, twist the torso towards front leg. Step forward with back leg to return to starting position. That was one rep. Go for 12-15 reps and then switch sides.

Good for balance and leg and core toning.

Standard Moves presented by PUMA.

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Weighted Crunch 3 sets of 20 reps Sofy Dempsey Come to lying on the back, bend knees bringing soles of the feet to the floor. Release arms down by the side and hold a dumbbell in each hand anywhere from 3 to 8 lbs. Keeping the arms extended, start to lift the chest, coming into a crunch, keeping the weights off the ground and parallel to the floor. Make sure to lift with chest; don’t tuck the chin in. Go for 15 – 20 reps. Good for core and arm strength. Standard Moves presented by PUMA.

Weighted Crunch

3 sets of 20 reps

Sofy Dempsey


Come to lying on the back, bend knees bringing soles of the feet to the floor. Release arms down by the side and hold a dumbbell in each hand anywhere from 3 to 8 lbs. Keeping the arms extended, start to lift the chest, coming into a crunch, keeping the weights off the ground and parallel to the floor. Make sure to lift with chest; don’t tuck the chin in. Go for 15 – 20 reps.

Good for core and arm strength.

Standard Moves presented by PUMA.

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 #strengthen,  #beginner,  #sofy dempsey,  #fitness,  #health,  #miami,  #pool,  #beach,  #standard,  #standard moves,  #work out,  #exercize, .
Swiss Ball Pass Off 3 sets of 12 reps Farrah Yaspe Come to lying on your back, legs long, arms straight overhead. Grab the Swiss ball between your hands. Begin to lift the torso with the ball overhead, arms fully extended. At the same time, lift the legs. Crunch up so much that you can place the ball between the feet, then lower the legs and the torso. Crunch up again and grab the ball with the hands, slowly lowering the torso. That is one rep. Challenge yourself to do a set of 12. Good for strengthening total core, lower back and hip flexor. Standard Moves presented by PUMA.

Swiss Ball Pass Off

3 sets of 12 reps

Farrah Yaspe

Come to lying on your back, legs long, arms straight overhead. Grab the Swiss ball between your hands. Begin to lift the torso with the ball overhead, arms fully extended. At the same time, lift the legs. Crunch up so much that you can place the ball between the feet, then lower the legs and the torso. Crunch up again and grab the ball with the hands, slowly lowering the torso. That is one rep. Challenge yourself to do a set of 12.

Good for strengthening total core, lower back and hip flexor.

Standard Moves presented by PUMA.

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Torso Rotation with Medicine Ball 5 sets of 20 reps Mary Robertson Sit on the floor and bend knees into the chest. Hold a medicine ball anywhere from 10-15 lbs in front of the chest. Float back slightly so to balance on the sitting bones and bring the shins parallel to the floor. Keeping the hips square and the shins lifted, engage the core and begin to twist to one side, tapping the ball on the floor by the hip. Sweep the ball across the body and twist to the opposite side. That was one rep. Continue twisting side to side, going for 12-20 reps. Remember to breath, keeping the chin and chest lifted and the shoulders away from the ears. Good for core strength and balance as well as toning the obliques. Standard Moves presented by PUMA.

Torso Rotation with Medicine Ball

5 sets of 20 reps

Mary Robertson

Sit on the floor and bend knees into the chest. Hold a medicine ball anywhere from 10-15 lbs in front of the chest. Float back slightly so to balance on the sitting bones and bring the shins parallel to the floor. Keeping the hips square and the shins lifted, engage the core and begin to twist to one side, tapping the ball on the floor by the hip. Sweep the ball across the body and twist to the opposite side. That was one rep. Continue twisting side to side, going for 12-20 reps. Remember to breath, keeping the chin and chest lifted and the shoulders away from the ears.

Good for core strength and balance as well as toning the obliques.

Standard Moves presented by PUMA.

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