Amanda Biskさんのインスタグラム写真 - (Amanda BiskInstagram)「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 #balaring #movingtogether #freepeoplepartner」2月9日 19時46分