Shoulder Circuit with the Bala Power Ring (or a Dumbbell)

I bought my mom a Bala Power Ring sometime during 2020. I could blame Covid, where weights were hard to come by, but really I thought it was too cute. It is 10 pounds, so you can actually do some work with it.

On my last visit home, I used it for a shoulder circuit and really enjoyed it. You can do the following circuit with a Bala ring, a dumbbell, a light kettlebell. Really anything that is light enough to manage and heavy enough to provide sufficient resistance.

Try this circuit below and let me know how it goes!

Shoulder Circuit with Bala Ring

This circuit is 5 exercises:

1. overhead press

2. lateral raise

3. front raise

4. halo

5. rear delt row

Try 3 rounds of 10 – 15 reps. Re-assess how you feel. If you have been regularly doing similar lifts and that was only moderately challenging, you can add more rounds. If those were new movements for you, stop there. See how you feel in a day or so, and repeat. On the next session, you can push for another round.

Flexibility with Implements

I used the Bala ring, but you can clearly see dumbbells behind me. I could have used those too. If the weights were a better fit for this session and these lifts, I would have. Don’t get hung up on using the exact same thing you see other people do. When in doubt, start light, do some exercises and adjust from there. Let me know if you have questions! Email me at kathryn@kathrynalexander.com or comment below!

Are You Looking to Make Real Change?

Give yourself 12 weeks with The Movement. Break through your sticking points, find exercises that work for you, and become the person who exercises regularly and gets results.

Start here!

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