Amanda Biskのインスタグラム(amandabisk) - 2月9日 19時46分
BALA RING WORKOUT 👌🏼 Love this versatile weight from @fpmovement 😍 Soft grip, 4.5kg (10lbs) and HEAPS of options for exercises!
Here’s a workout I’ve put together using 1 Bala Ring (with option to use 2 if you have them!)
👇🏼
*2 Rounds - beginners
*3 Rounds - (15reps & 45sec hold) intermediate
*3 Rounds - (20reps & 1min hold) advanced
▪️1. Side Squat Press
x10 each side
- Works: Legs, Glutes, Shoulders & Core
- Keep your chest up, press through your heel to activate your glutes, and tuck in your ribcage at the top by activating your core.
▪️2. Oblique Press
x10 each side
- Works: Obliques, Deep Core
- Press the ring as high as you can, anchoring down with your grounded elbow.
▪️3. Squat Curl & Press (1 ring) Squat Clean & Press (2 rings)
x10 each side
- Works: Legs, Glutes, Shoulders, Biceps
- Sit back into your heels and keep your spine long. As you press above head, draw your core in.
▪️4. Crunch Hold
30seconds
- Works: Abs, Hip Flexors
- Keep your head heavy in your hands as you lift your shoulders, scoop your core in and hold. Option for 1 or 2 rings around ankles.
▪️5. Lean Back Press
x10
- Works: Quads, Core, Shoulders
- Keep a straight line from your knees to head by squeezing your bottom, pulling in your core, and pressing your shins into the ground as you lean back.
▪️6. Deadlift to Row
x10
- Works: Glutes, Hamstrings, Upper Back
- Press into the heels and push the bottom back as you hinge at the hips. Keeping spine long, row ring (rings) into chest and squeeze back.
▪️7. Unilateral Overhead Press
x10 each side
- Works: Core Control, Balance, Glute Strength, Shoulders
- Keep your core tight and maintain balance as you press over head
ab♥️x
Wearing: @freepeople Free People Movement
Music: Never Come Back - CARIBOU
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