Start by setting up the rings to a secure anchor point and adjust the straps so that they hang about waist height when you stand under them.
Stand facing the rings grab the handles with both hands, and step forward so that your body is in a plank position with your hands directly beneath your shoulders.
Lower your body down by bending your elbows until your chest nearly touches the handles. Keep your core tight and your body in a straight line.
Push your body back up to the starting position, straightening your arms as you do so. Make sure to engage your chest, triceps, and core throughout the movement.
Stand with your feet slightly wider than shoulder-width apart and hold a pole overhead, using an overhand grip.
Begin the squat by bending at the hips and knees, keeping your core tight and the dumbbells balanced overhead.
Lower your body as far as you can while keeping the dumbbells overhead, then push back up to the starting position.
Repeat for the desired number of repetitions, making sure to keep your back straight, chest lifted, and the dumbbells stable overhead throughout the entire movement.
