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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 Split Leg Lift Variation
3 sets of 15 reps
Anna Carrieri
Grab 2 foam rollers, bringing them into an upside down T-shape. Start to lie back over the “T”, placing the length wise part under the spine, head resting on roller. Bend the knees in and bring the soles of the feet to rest on the other roller, top of the “T”. Bring the arms out to a T-shape with the palms facing down. Engage through the core and begin to lift one foot off of the roller, extending that leg straight so it hovers above the roller. Release the opposite side arm overhead, take a deep inhale and on the exhale begin to lift the extended leg and the extended arm, crunching up, reaching the finger tips towards the toes. Pause and squeeze through the core, then return to starting position. Continue on this side, going for 15 reps, then switch sides.
Good for core strength, balance 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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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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Lunge with Medicine Ball Rotation
3 sets of 15 reps
Andrew List 
Start standing, holding a medicine ball anywhere from 5-12lbs. Extend the arms forward so the medicine ball is in front of the chest. Step one leg forward into a lunge, bringing the knee over the ankle. At the same time, engage through the core and twist the medicine ball with the upper body towards that lunged leg, making sure to keep the chest open. Return to starting position. That was one rep. Continue on this side for 12-15 reps, then switch sides.
Good for full body exercise.
Standard Moves presented by PUMA.
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Flys
3 sets of 15 reps
Nora Mangiamele (Yogi Nora)
Come to standing, feet together with a slight bend in the knees. Hold a dumbbell in each hand anywhere from 5 to 15lbs. Bring the torso forward so it is at a 45 degree angle to the floor. Engage the core by tucking the tailbone slightly under to create a nice flat back. Inhale deeply, on an exhale, lift the arms out to the sides, bringing them parallel to the floor with elbows slightly bent. At the top of the lift, squeeze the shoulder blades together and try to keep the chest open, don’t round the shoulders forward. Return to starting position. That was one rep. Go for 12 – 15 reps, rest and repeat. If exercise is too easy, grab heavier weights.
Good for balance, arm, shoulder strength.
Standard Moves presented by PUMA.
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Tuck Jump
3 sets of 15 reps
Sofy Dempsey
Start standing. Sweep the arms overhead, keeping triceps by the ears. Bend into the knees and jump as high as you can, trying to pull knees into the chest. At the same time. Bend the elbows and pull them in towards the waist. Breathe and go for 15 reps.
Good for cardiovascular health and balance.
Standard Moves presented by PUMA.
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The Hundred Variation
3 sets of 15 reps
Anna Carrieri
Start by laying on the back, legs long and arms down by the sides. Begin to lift the chest and at the same time, lift the legs off of the floor. Squeeze the core and reach the fingers forward towards the heels, pulsing twice, performing a mini crunch. Then separate the legs into a V shape and reach the fingertips between the legs towards the heels, pulsing twice. That was one rep. Challenge yourself and go for a set of 15, keeping the chin and chest lifted.
Good for full core strengthening and toning.
Standard Moves presented by PUMA.
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Scissor Kicks
3 sets of 20 reps
Mary Robertson 
Start by lying on your back, legs long. Bring the fingertips by the ears, bending the elbows out to the sides. Lift the chest off the floor keeping the chin lifted. With the low back pressing into the floor, lift both legs to hover parallel to the ground. On an inhale sweep one leg up about 45 degrees to the floor, opposite leg remains hovering. Exhale and switch legs, sweeping the opposite leg up, while the other hovers over the floor. That was one rep. Continue to scissor kick with the legs, going for 15-20 reps. To increase the intensity, try using ankle weights.
Good for leg strengthening and toning.
Standard Moves presented by PUMA.
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Ball Squat and Tuck
3 sets of 15 reps
Liana Schmidt
Come to standing. Bring the feet together and hold a medicine ball anywhere from 5 to 8 lbs in front of the body with the arms straight. Inhale deeply as you stand up tall, on the exhale, begin to bend the knees, coming into a squat, thighs parallel to the floor. At the same time, pull the medicine ball in towards the body, squeezing through the core to perform a crunch. Return to starting position. That was one rep. Continue this move going for 15 reps, rest and repeat.
Good for core and arm strength.
Standard Moves presented by PUMA.
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Natarajasana
Dancer’s Pose
Kelly Ann Charles
Come to standing. Shift your weight onto one foot, begin to bend the knee and lift the opposite heel toward the buttock, as you reach for the foot. Keep the standing leg straight and strong. Bring the torso upward as you kick the foot into the hand. Then lower the torso parallel to the floor while you extend the opposite arm forward into Dancer Pose.
Good for increased energy and focus.
Standard Moves presented by PUMA.
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