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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.
Squat to Side Kick
3 sets of 15 reps
Kelly Ann Charles
Start standing with the feet slightly wider than hip width apart, toes pointed out. Release the arms in front of the body with the hands in front of the face and elbows close to the body. Begin to squat down, bringing the thighs parallel to the floor and lowering the torso to face down but keeping a lift in the chest. Press through the feet to lift back up, bringing the weight into one leg as the other leg kicks up and out to the side with the knee and toes pointing up towards the sky. Return back to the squat, that was one rep. Continue this move, going for 15-20 reps, then switch sides.
Good for leg and glute strength and toning. Balance and coordination. Full body cardiovascular move.
Standard Moves presented by PUMA. 
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Push Up with Tricep Pull
3 sets of 15 reps
Juan Lombo
Come to plank pose, top of a pushup, resting on and holding a dumbbell in each hand anywhere from 8 to 20lbs. Start to lower down, keeping the elbows close to the body, performing a tricep pushup. Press back up to plank and pull the elbow up towards the sky, lifting the weight off of the ground, for the tricep pull. Make sure to keep the hips squared towards the floor, so not to use momentum, but instead using the strength of the core and arms. Place the weight back down, perform another pushup, then lift the other weight up. That was one rep. Continue this move, going for 12 – 15 reps. Rest and repeat.
Good for arm and core strength and toning. Balance and coordination.
Standard Moves presented by PUMA.
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Static Single Leg Lunge Dip
3 sets of 20 reps
Cat Haayen
Step one foot forward, bending the knee over the ankle, coming into a lunge with the back toes curled under. Interlace the fingers behind the head and point the elbows up towards the ceiling. This will help to keep the chest open and lifted. Scoop the tailbone under to take the sway out of the low back. Keeping a long spine, start to sink the hips down and bend slightly through the back knee, lightly tapping the back knee to the floor. Press through the front foot to lift back to original lunge position. That was one rep. Continue this move, going for 15 to 20 reps on this side, then switch legs.
Good for leg strength and toning. Balance.
Standard Moves presented by PUMA.
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Oblique Side Crunch
3 sets of 20 reps
Amy Steiner
Come to lying on the back with the knees bent, soles of feet on the floor and the arms down by the sides with the palms facing up. Start to lift the upper back and shoulder blades off of the floor. Keeping the chin and chest lifted, reach the right fingertips forward towards the right heel, squeezing through the side waist. Come back through center then reach left. That was one rep. Continue this side to side move, going for 15 to 20 reps. Rest and repeat.
Good for full core strength and toning.
Standard Moves presented by PUMA.
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Squats
3 sets of 20 reps
Brad Plotkin
Start standing with feet slightly wider than hip width apart and arms down by the sides. Stand up tall and lift the chest. Engage the core and keeping a long spine, start to sit back and down placing weight in the heels, lowering the thighs parallel to the floor. Keep the knees over the ankles and sweep the arms forward, hands in front of the chest.  Press into the feet to come back to standing and immediately lower down again. Keep repeating this movement, going for 15 – 20 reps. Rest and repeat for two more sets.
Good for: Cardiovascular health. Leg and gluteal strength and toning. Balance and coordination.
Standard Moves presented by PUMA.
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Lunge with Jump Switch Variation
Cat Haayen
3 sets of 15 reps 
Start on hands on knees and then come to standing on the knees with the hands on the hips. Step the right foot forward, bending the knee, bringing the leg into a lunge,  with the knee directly over the ankle. Frame the foot with the hands and lift the back knee off of the floor to come into a full lunge. Engage through the core, take a deep inhale and begin to lift the hips up. Put a slight bend in the back knee and power up and off the back toes so to sweep the left leg forward bringing the foot in between the hands to lunge. That was 1 rep. Continue this move, back and forth, going for 12 to 15 reps moving with the breath. Rest and repeat.

Good for cardiovascular health. Core, arm and leg strength and toning. Balance and coordination.
Standard Moves presented by PUMA.



 
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Lunge with Bicep Curl Variation
3 sets of 15 reps
Kelly Ann Charles
Start standing, holding a dumbbell in each hand anywhere from 5 – 15lbs., arms down by the sides with the palms facing each other.  Step the right foot forward into a lunge, knee over the ankle. Kick off the back left foot and draw the left knee into the chest as the right leg straightens. At the same time, flip the palms up, lifting the weights in and up towards the shoulders to create the “curl”. Release and step back to original lunge, retracing the steps back to the start. That was one rep. Continue on this side for 12 to 15 reps, then switch sides.

Good for cardiovascular health. Leg, glute and arm strength and toning. Balance and coordination


Standard Moves presented by PUMA.
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Chest Flys
Juan Lombo
3 sets of 15 reps 


Start standing, holding a dumbbell in each hand anywhere from 5 to 20lbs. Step the feet hips width distance apart and begin to squat down  bringing weight into heels. Engage the core and lean the torso forward to a 45 degree angle, arms down by the sides, rotating the palms to face each other. Put a slight bend in the elbows and lift the arms out to the sides, squeezing the shoulder blades together and keeping a slight lift in the chest and chin. Return the arms back to center, squeezing the weights toward the midline, using resistance. That was one rep. Continue this, going for 12-15 reps. Repeat for 2 more sets.

Good for upper back strength, strengthen and tones the arms and thighs. 


Standard Moves presented by PUMA.
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Alternating Bicep Curls with Resistance Band
3 sets of 20 reps
Philipp Gray

Start standing tall, long spine, crown of the head rising towards the ceiling. Grab a resistance band by the handles, and step the balls of the feet onto the band; feet will be hips width distance apart. Turn the palms of the hands to face out, arms by the sides. Start to bend through one elbow and curl the hand towards the shoulder, making sure to keep the elbow hugging in towards the waistline. Release and switch to curl through the other arm. 
Good for arm strength, toning and coordination.

Standard Moves presented by PUMA.
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Crunch Variation
3 sets of 15 reps
Anna Carreiri
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 overhead with the palms facing up. Engage through the core and start to lift the arms, the head, the upper back and shoulder blades up and off the roller, coming into a crunch. Pause for a moment and squeeze through the core, as the fingertips reach forward towards the heels. Make sure to keep the chest open and chin slightly lifted. Return to starting position, that was one rep. Continue this move going for 3 sets of 15-20 reps.

Good for core strength, balance and coordination.
Standard Moves presented by PUMA.
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