Start in a wide stance with toes pointed out. As you squat down push the Ring directly from your chest out and on the way back up from your squat pull the Ring back into your chest. Repeat as many times as needed. Get after it!

Hold a Ring with both hands in front of you and take a large step out to the side of your body to end up in a side lunge where your knees are at a 90 degree angle. Begin to pulse once you’re in the lowest point of your squat lunge and continue to pulse for a desired amount of time. Little movements can get you great results.

With a Ring in one hand step back into a reverse lunge with one leg and hold. Extend the Ring in your hand overhead and hold and begin to pulse for your desired amount of time. Doin’ double time!

Start in a wide stance with toes pointed out with the Ring in your hand. Squat down until your knees are at a 90 degree angle and hold the low position. Begin lifting your left heel, pause and then set it down. Then lift your right heel, pause and repeat on the left side. Repeat at your desired tempo. You’ll be burning!

Start in a standing position with the Ring in your hands, holding it like a driving wheel. Lift the Ring up to chest height and while keeping it steady in the middle, slowly turn the Ring to the left and then to the right to where you start feeling a burn in your shoulders. This motion should mimic steering with a driving wheel. Drive yourself to go further!

With a Ring in hand, start in a kneeling position. Bring one foot on the ground in front of you so your knee is at a 90 degree angle. Hold the Ring on the inside of your bent knee and bracing your core slowly swing the weight in a diagonal line across your body so it ends up at the opposite side of your body at the top. Channel your inner lumberjack.

With the Ring in hand, start in a standing position with arms at sides. Gripping the Ring, curl the weight to meet your shoulder for a bicep burn. Once the Ring is at your shoulder, extend your arm overhead, tracking your wrist over your shoulder. Slowly reverse the movement and repeat as needed. Your upper body go-to!

Stand with your feet slightly wider than shoulder-width apart. Turn the toes of your left foot straight to the side at 90 degrees. Reaching your right arm up to the ceiling with the Ring in hand, let your left hand hang down at your side. Look up at your right hand. Engage your core and push your hips toward your right side. Slide your left hand down your left leg toward your ankle as far as possible without putting pressure on your leg, using your core to stabilize yourself. Your left arm should be perpendicular to the floor the entire time and the right leg should remain straight. Allow a slight bend in your left leg. Pause, then push down through your feet to rise back up to start, keeping your core engaged and your spine long the whole time. You’re doing great!