logo Moves
side_logo
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.
Figure Skater 5 sets of 20 reps Liana Schmidt Start standing and bring your arms out to a T shape. Skip one leg out to the side, bending the knee slightly but keeping the opposite leg straight. At the same time, reach the fingertips of the opposite arm towards the toes of the bent leg. Hop back to standing and skip opposite leg out to do move on the other side. Pick up the pace and continue this move, going for 20 reps counting to one side. Rest and repeat. Good for cardiovascular health and full body strength. Standard Moves presented by PUMA.

Figure Skater

5 sets of 20 reps

Liana Schmidt

Start standing and bring your arms out to a T shape. Skip one leg out to the side, bending the knee slightly but keeping the opposite leg straight. At the same time, reach the fingertips of the opposite arm towards the toes of the bent leg. Hop back to standing and skip opposite leg out to do move on the other side. Pick up the pace and continue this move, going for 20 reps counting to one side. Rest and repeat.

Good for cardiovascular health and full body strength.

Standard Moves presented by PUMA.

reblog reblog

 #energize,  #beginner,  #standardmoves,  #standardmiami,  #standardspa,  #fitgifs,  #fitness,  #exercise,  #exercize,  #wellness,  #health,  #workout,  #Liana Schmidt,  #strength, .
Double Time Flutter Kicks 5 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 ground, lift both legs so they are at a 45 degree angle to the floor. Engage the core and begin to “criss cross” the legs, first by sweeping the right shin over the left and then left over the right. That is one rep. Continue the exercise, going for 20 reps, keeping a fast pace. Challenge yourself by adding ankle weights.  Good for core strengthening and toning. Standard Moves presented by PUMA.

Double Time Flutter Kicks

5 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 ground, lift both legs so they are at a 45 degree angle to the floor. Engage the core and begin to “criss cross” the legs, first by sweeping the right shin over the left and then left over the right. That is one rep. Continue the exercise, going for 20 reps, keeping a fast pace. Challenge yourself by adding ankle weights. 

Good for core strengthening and toning.

Standard Moves presented by PUMA.

reblog reblog

 #focus,  #beginner,  #mary robertson,  #flutter kick,  #double time,  #fitness,  #health,  #workout,  #healthy,  #exercise,  #Standard Hotel,  #standard moves,  #standard miami,  #miami beach, .
Plank to Push Up 3 sets of 15 reps Sofy Dempsey Come into plank position, top of a push up. Engage the core and start to bend the elbows, bringing the body to hover parallel to the floor. Press through the palms and straighten through the elbows to lift the body back into plank position. Make sure to squeeze through the core, so as to not dump the bodyweight into the low back. Challenge yourself and go for 15 reps. Good for full body conditioning. Standard Moves presented by PUMA.

Plank to Push Up

3 sets of 15 reps

Sofy Dempsey

Come into plank position, top of a push up. Engage the core and start to bend the elbows, bringing the body to hover parallel to the floor. Press through the palms and straighten through the elbows to lift the body back into plank position. Make sure to squeeze through the core, so as to not dump the bodyweight into the low back. Challenge yourself and go for 15 reps.

Good for full body conditioning.

Standard Moves presented by PUMA.

reblog reblog

 #intermediate,  #energize,  #plank,  #push up,  #sofy dempsey,  #fitness,  #workout,  #health,  #exercise,  #pool,  #miami,  #standard, .
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.

reblog reblog

 #beginner,  #strengthen,  #Anna Carrieri,  #leg circles,  #fit,  #fitgif,  #fitness,  #exercise,  #workout,  #health,  #healthy,  #Standard Hotel,  #standard,  #standard miami,  #standard moves,  #Miami, .
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.

reblog reblog

 #strengthen,  #sofy dempsey,  #intermediate,  #balance,  #toning,  #health,  #wellness,  #workout,  #exercise,  #fitness,  #charlies angel,  #standard,  #miami,  #pool, .
Lunge Jump 3 sets of 15 reps Nora Mangiamele (Yogi Nora) Start by standing with feet together, roll the shoulders back and bring hands to the hips. Step one leg back into a lunge, bringing the shin parallel to the floor, while keeping the front leg at a 90 degree angle, knee over the ankle. Push off the ball of the back foot and jump switch to bring the opposite leg back into a lunge, again making sure to keep front knee over the ankle. That was one rep. Go for 15 reps, rest and repeat. Good for cardiovascular health and a full lower body workout. Standard Moves presented by PUMA.

Lunge Jump

3 sets of 15 reps

Nora Mangiamele (Yogi Nora)

Start by standing with feet together, roll the shoulders back and bring hands to the hips. Step one leg back into a lunge, bringing the shin parallel to the floor, while keeping the front leg at a 90 degree angle, knee over the ankle. Push off the ball of the back foot and jump switch to bring the opposite leg back into a lunge, again making sure to keep front knee over the ankle. That was one rep. Go for 15 reps, rest and repeat.

Good for cardiovascular health and a full lower body workout.

Standard Moves presented by PUMA.

reblog reblog

 #energize,  #beginner,  #fit,  #gif,  #yogi nora,  #nora mangiamele,  #fitness,  #health,  #healthy,  #exercise,  #workout,  #Standard Hotel,  #The Standard Spa,  #standard miami,  #Miami,  #standard moves, .
Flutter Kicks 5 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 ground, lift both legs so they are at a 45 degree angle to the floor. Engage the core and begin to “criss cross” the legs, first by sweeping the right shin over the left and then left over the right. That is one rep. Continue the exercise, going for 20 reps, keeping a fast pace. Challenge yourself by adding ankle weights. Good for core strengthening and toning. Standard Moves presented by PUMA.

Flutter Kicks

5 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 ground, lift both legs so they are at a 45 degree angle to the floor. Engage the core and begin to “criss cross” the legs, first by sweeping the right shin over the left and then left over the right. That is one rep. Continue the exercise, going for 20 reps, keeping a fast pace. Challenge yourself by adding ankle weights.

Good for core strengthening and toning.

Standard Moves presented by PUMA.

reblog reblog

 #beginner,  #focus,  #flutter kick,  #fitness,  #exercise,  #workout,  #health,  #standard,  #standard moves,  #standard miami,  #miami beach,  #mary robertson, .
Makarasana Dolphin Pose Jason Lawner Start on hands and knees, table top position. Lower onto your forearms and interlace your fingers. Curl the toes under and start to straighten the legs, coming into Downward Facing Dog legs. Press into balls of the feet as the legs straighten while also pressing the chest towards the thighs. Keep the gaze in between the forearms. Hold this for 3 steady breaths and release hips onto heels for Child’s pose Good for strengthening the arms and legs and stretching the shoulders, Also improves digestion and relieves headaches, insomnia and back pain. Standard Moves presented by PUMA.

Makarasana

Dolphin Pose

Jason Lawner

Start on hands and knees, table top position. Lower onto your forearms and interlace your fingers. Curl the toes under and start to straighten the legs, coming into Downward Facing Dog legs. Press into balls of the feet as the legs straighten while also pressing the chest towards the thighs. Keep the gaze in between the forearms. Hold this for 3 steady breaths and release hips onto heels for Child’s pose

Good for strengthening the arms and legs and stretching the shoulders, Also improves digestion and relieves headaches, insomnia and back pain.

Standard Moves presented by PUMA.

reblog reblog

 #rejuvenate,  #beginner,  #yoga,  #dolphin pose,  #makarasana,  #Jason Lawner,  #fitness,  #workout,  #exercise,  #The Standard Spa,  #Miami Beach,  #gif, .
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.

reblog reblog

 #strengthen,  #intermediate,  #Farrah Yaspe,  #swiss ball pass off,  #Miami Beach,  #The Standard Spa,  #gif,  #fitness,  #workout,  #exercise, .
Push Front Kick Donato Helbling 3 sets of 20 reps Come to standing. Step one leg forward, starting in fighting stance, with arms up by the face, fists engaged. Placing your weight in the front leg, kick back leg forward, leading with the hip. Recoil leg back to starting position. That was one rep. Go for 20 reps on each side. Good for balance and strengthening the core and legs.  Standard Moves presented by PUMA.

Push Front Kick

Donato Helbling

3 sets of 20 reps

Come to standing. Step one leg forward, starting in fighting stance, with arms up by the face, fists engaged. Placing your weight in the front leg, kick back leg forward, leading with the hip. Recoil leg back to starting position. That was one rep. Go for 20 reps on each side.

Good for balance and strengthening the core and legs. 

Standard Moves presented by PUMA.

reblog reblog

 #fitness,  #workout,  #exercise,  #standard spa,  #Miami Beach,  #GIF,  #focus, .