FP Movement ambassador Amanda Bisk shows us how it’s done.

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We’ve sweat in their ankle weights. Took the two-pound versions for a spin. Then we got moving with their resistance bands.

If it wasn’t already clear: we’re pretty obsessed with Bala’s exercise-elevating accessories. So when they announced their latest addition ⁠— a Power Ring ⁠— we were instantly intrigued. It turns out it’s an ultra-versatile 10-pound ring that can be used for 75+ unique movements. What’s that mean? You can hold, swing, press, or squat with it for extra workout oomph. Consider it your ultimate tone-up accessory.

With so many ways to use it, we tapped FP Movement ambassador Amanda Bisk for a whole-body workout incorporating the ring. (Bonus: it’s ideal for an at-home sweat sesh’.) Scroll on for your step-by-step routine.

BEGINNER:
3 Rounds || 30sec ON – 30sec REST between exercises

INTERMEDIATE:
4 Rounds || 45sec ON – 15sec REST between exercises

ADVANCED:
5 Rounds || 1min ON – NO REST between exercises (REST for 1min after each round)

• Under-grip Bala Ring (palms facing forward) and place feet in a wide sumo stance with toes pointing out slightly
  - Sit the bottom back with chest up (straight spine) to bring the bottom of the ring to the ground in between your feet. Keep your neck long, drawing shoulders away from your ears
  - Squeeze between the shoulder blades and glide elbows past your ribcage to row, then return ring to the ground
  - Press through the heels and squeeze the bottom to stand
  - Repeat
  
  WORKS: Biceps, Triceps, Quads, Hamstrings & Glutes
  PROGRESSION: Use 2 rings (one in each hand)

• Stand tall and hold Bala Ring flat in front of your face, elbows pointing down
  - Circle the ring around your head keeping your core pulled in and neck long the whole time (don’t let your ribs flare forwards)
  - Repeat in other direction
  
  WORKS: Shoulders, Core Stability

• Holding the Bala Ring like a steering wheel, sit tall on your sitting bones with knees bent and heels placed hip-width on the floor in front of you. Try to keep your spine straight by pulling your belly button forward (almost trying to arch your lower back)
  - Lean the shoulder back, maintaining a straight spine
  - Twist the upper body creating an arc with the Bala Ring from left to right side, touching the ground each time
  TIP: Keep your spine straight for the entire exercise and keep the lower body as still as possible to really feel the core and oblique’s work
  
  WORKS: Abs, Obliques

• Place feet slightly wider than shoulder-width apart holding Bala Ring in front of you, hand on chest and elbow up
  - Squat down with weight through heels, sitting bottom back and keeping your chest up. Don’t let the Bala Ring drop forward as you squat, keep your elbow up!
  - Push explosively through the legs (pressing through heels and squeezing knees out) and use this momentum to press the Bala Ring up above head (make sure your ribs don’t flare out at the top by keeping your core pulled)
  - Repeat
  *Do one arm for half of the time and then swap sides
  
  WORKS: Quads, Hamstrings, Glutes, Shoulders, Core Stability
  PROGRESSION: Use two rings at the same time

• Find side plank on your elbow pressing your forearm firmy down and placing one foot infront of the other (you can bend and drop the bottom knee on ground for easier option)
  - Grip top of Bala Ring with bottom of the ring resting on the ground. Top elbow is pointing up
  - Leading with your elbow, glide the ring up past the chest (keep it close!), then press up above you
  - Slowly lower and repeat
  TIP: Keep your movements slow and controlled and hold your plank as still as possible
  
  WORKS: Shoulders, Lats, Upper Back, Obliques, Glutes

• Standing with feet wide and toes pointing out slightly, over-grip the Bala Ring (palms facing towards you)
  - Bend the knees, sit the bottom back and keep the chest tall bringing the bottom of the ring between the feet touching the ground
  - Press through the heels to explosively stand. Once your legs are straight, continue the upward momentum of the ring by lifting the elbows wide (keeping the ring close to the body), then pressing up and over head (make sure your ribs don’t flare out at the top by keeping your core pulled)
  - Lower the ring, keeping it close to the body and repeat
  
  WORKS: Quads, Hamstrings, Inner Thighs, Glutes, Shoulders, Core Stability
  PROGRESSION: Use two rings