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      60+ Types of Exercise

      60+ Types of Exercise

      All the fitness exercises in Ring Fit Adventure were selected under specialist supervision*.
      A variety of exercise styles are available, including muscular, rhythm and yoga, and different areas of the body can be targeted – arms, stomach, legs and more.
      Select exercises that suit you and make your training count.
      * Muscular training supervision: Kaoru Matsui / Yoga supervision: Mika Saiki

      Exercise types explained
      "Arms + Legs" Mode…
      #Upper Arms　#Chest　#Legs
      "Core ＋ Legs" Mode…
      #Abs　#Waist　#Legs
      Back Press

      Back Press

      #Upper Arms　#Posture　#Shoulders
      Hold the Ring-Con behind your head and squeeze it.
      Area：Spinal Erectors／Triceps
      Overhead Press

      Overhead Press

      #Upper Arms　#Chest　#Shoulders
      Hold the Ring-Con overhead and squeeze it.
      Area：Deltoids
      Front Press

      Front Press

      #Chest
      Hold the Ring-Con downwards and squeeze it.
      Area：Pectoralis Major
      Bow Pull

      Bow Pull

      #Upper Arms　#Trapezius　#Core
      Pull the Ring-Con like it's a bow.
      Area：Triceps／Latissimus Dorsi
      Shoulder Press

      Shoulder Press

      #Upper Arms　#Posture　#Shoulders
      Hold the Ring-Con on one shoulder and squeeze it.
      Area：Spinal Erectors
      Tricep Kickback

      Tricep Kickback

      #Upper Arms
      Lock your elbow, then move the Ring-Con up and down.
      Area：Spinal Erectors／Triceps
      Squat

      Squat

      #Legs　#Glutes　#Aerobic
      Drop your hips and plant your feet to perform this well-known exercise.
      Area： Quadriceps
      Wide Squat

      Wide Squat

      #Legs　#Glutes　#Aerobic
      A squat with your legs wider apart.
      Area：Gluteus Maximus／Adductors
      Overhead Squat

      Overhead Squat

      #Legs　#Glutes　#Aerobic
      Hold the Ring-Con overhead while doing a squat.
      Area：Deltoids／Gluteus Maximus
      Overhead Side Bend

      Overhead Side Bend

      #Waist　#Core　#Upper Arms
      Hold the Ring-Con overheadand lean your torso side to side.
      Area： Oblique Abdominal／Deltoids
      Overhead Lunge Twist

      Overhead Lunge Twist

      #Waist　#Legs　#Core
      Hold the Ring-Con overheadand twist your torso.
      Area：Deltoids／Oblique Abdominal
      Pendulum Bend

      Pendulum Bend

      #Waist　#Lower Body　#Core
      Bend forward, then raise the Ring-Con to your left and right.
      Area： Spinal Erectors／Oblique Abdominal
      Overhead Bend

      Overhead Bend

      #Core　#Posture　#Trapezius
      Hold the Ring-Con overhead, then bend forward.
      Area： Spinal Erectors
      Thigh Press

      Thigh Press

      #Legs　#Lower Body　#Posture
      Sit on the floor and squeeze the Ring-Con with your thighs.
      Area：Adductors
      Knee-to-Chest

      Knee-to-Chest

      #Abs　#Upper Arms　#Core
      Sit on the floor with your legs stretched out, then bring your knees to your chest.
      Area：Straight Abdominal／ Inner Hip Flexors
      Seated Forward Press

      Seated Forward Press

      #Upper Arms　#Abs　#Flexibility
      Sit with your legs apart and the Ring-Con in front of you, then squeeze it against the floor.
      Area：Straight Abdominal ／Triceps
      Hip Lift

      Hip Lift

      #Legs　#Glutes　#Core
      Lie face-up on the floorand raise your hips.
      Area： Transverse Abdominal／Hamstrings
      Plank

      Plank

      #Abs　#Core　#Posture
      Place both elbows on the floorand raise your hips.
      Area： Transverse Abdominal
      Leg Raise

      Leg Raise

      #Abs　#Core
      Sit on the floor with your legs stretched in front of you, then raise both legs.
      Area：Straight Abdominal／Inner Hip Flexors
      Open & Close Leg Raise

      Open & Close Leg Raise

      #Abs　#Legs　#Glutes
      Sit on the floor with your legs raised　then open them wide.
      Area： Straight Abdominal ／Adductors
      Standing Twist

      Standing Twist

      #Waist　#Aerobic
      Twist your torso from side to side, with wide movements.
      Area： Oblique Abdominal／ Spinal Erectors
      Overhead Hip Shake

      Overhead Hip Shake

      #Waist　#Aerobic　#Upper Arms
      Hold the Ring-Con overhead, then shake your hips side to side.
      Area：Oblique Abdominal／Transverse Abdominal
      Overhead Arm Twist

      Overhead Arm Twist

      #Upper Arms　#Shoulders　#Core
      Raise both arms straight up, then twist your wrists.
      Area： Triceps／Deltoids
      Overhead Arm Spin

      Overhead Arm Spin

      #Upper Arms　#Shoulders　#Posture
      Move the Ring-Con above your headin a circular pattern.
      Area： Deltoids ／Triceps
      Russian Twist

      Russian Twist

      #Waist　#Abs　#Core
      Sit on the floor with your legs bent, then twist your torso from left to right.
      Area：Straight Abdominal／Oblique Abdominal
      Flutter Kick

      Flutter Kick

      #Abs　#Legs
      Lie face-up on the floor, then alternately move each leg.
      Area：Inner Hip Flexors／Straight Abdominal
      Seated Ring Raise

      Seated Ring Raise

      #Abs　#Legs　#Core
      Sit on the floor with your legs bent, then move the Ring-Con up and down.
      Area：Straight Abdominal ／ Inner Hip Flexors
      Mountain Climber

      Mountain Climber

      #Legs　#Upper Arms　#Glutes
      Place your hands on the floor, then alternately bring each leg up to your chest.
      Area：Inner Hip Flexors／Triceps
      Leg Scissors

      Leg Scissors

      #Abs　#Legs　#Aerobic
      Sit on the floor with your legsslightly raised, then quickly cross and uncross your legs.
      Area：Straight Abdominal／Adductors
      Knee Lift

      Knee Lift

      #Abs　#Legs　#Aerobic
      Raise your knees continuously, matching the rhythm.
      Area：Quadriceps／Inner Hip Flexors
      Side Step

      Side Step

      #Upper Arms　#Legs　#Aerobic
      While stepping left and right, move the Ring-Con up and down.
      Area： Adductors／Triceps
      Ring Raise Combo

      Ring Raise Combo

      #Legs　#Glutes　#Aerobic
      Move the Ring-Con up and down, matching the rhythm.
      Area：Adductors／Triceps
      Knee-Lift Combo

      Knee-Lift Combo

      #Legs　#Glutes　#Aerobic
      A combination exercise where you lift both your knees and the Ring-Con.
      Area： Inner Hip Flexors
      Chair Pose

      Chair Pose

      #Lower Body　#Core　#Stamina
      Drop your hips, then slowly move the Ring-Con up and down.
      Area：Quadriceps／Spinal Erectors
      Tree Pose

      Tree Pose

      #Legs　#Lower Body　#Posture
      Stand on one leg, then slowly bend your torso to the side.
      Area： Transverse Abdominal／Spinal Erectors
      Hinge Pose

      Hinge Pose

      #Shoulders　#Legs　#Back
      With your torso bent forward, slowly raise and lower one arm.
      Area：Spinal Erectors／Deltoids
      Revolved Crescent Lunge Pose

      Revolved Crescent Lunge Pose

      #Waist　#Lower Body　#Core
      Place one leg far forward, then slowly twist your torso.
      Area：Oblique Abdominal／Spinal Erectors
      Warrior I Pose

      Warrior I Pose

      #Lower Body　#Aerobic　#Posture
      Place one leg forward, then slowly lean your torso to the side.
      Area： Latissimus Dorsi／ Spinal Erectors
      Warrior II Pose

      Warrior II Pose

      #Chest　#Upper Arms　#Shoulders
      Place one leg far forward, spread your arms wide, then slowly twist both arms.
      Area： Rotator Cuffs／Deltoids
      Warrior III Pose

      Warrior III Pose

      #Aerobic　#Core　#Stamina
      Stand on one leg, then slowly bend your torso forward.
      Area：Inner Hip Flexors／Gluteus Maximus
      Fan Pose

      Fan Pose

      #Waist　#Flexibility　#Shoulders
      Sit on the floor, then slowly bend your torso to the side.
      Area：Oblique Abdominal／Spinal Erectors
      Boat Pose

      Boat Pose

      #Abs　#Core　#Stamina
      Sit on the floor, then stretch both legs forward while lowering both hands over your head behind you.
      Area： Straight Abdominal ／Inner Hip Flexors
      Standing Forward Fold

      Standing Forward Fold

      #Upper Arms　#Shoulders　#Flexibility
      Slowly bend forward,bringing the Ring-Con up overyour back towards the front.
      Area：Spinal Erectors／Hamstrings
      Robo-Wrecker

      Robo-Wrecker

      #Chest　#Core　#Trapezius
      Push and pull on the Ring-Con,hitting the robots on the head.
      Aerochute

      Aerochute

      #Posture　#Shoulders　#Core
      Open and close your Aerochuteto go through as many rings as you can.
      Squat Goals

      Squat Goals

      #Legs　#Glutes　#Aerobic
      Set the height via the angle ofyour knees to gather as many floating coins as you can.
      Crate Crasher

      Crate Crasher

      #Chest　#Upper Arms
      Rapidly fire air blaststo destroy the crates.
      Squattery Wheel

      Squattery Wheel

      #Legs　#Glutes　#Chest
      Make skillful use of squats and the Ring-Con to create beautiful pottery.
      Thigh Rider

      Thigh Rider

      #Legs　#Lower Body　#Posture
      Squeeze the Ring-Con between your thighs to fly up and down.
      Bank Balance

      Bank Balance

      #Waist　#Back　#Abs
      Hold the Ring-Con against yourstomach to control the balancebar, tilting to collect coins.
      Bootstrap Tower

      Bootstrap Tower

      #Chest　#Trapezius　#Upper Arms
      Use the Ring-Con to climba tower, collecting as many coinsas you can.
      Core Crushing

      Core Crushing

      #Abs　#Waist　#Core
      By twisting your core,swing your bats and swiftly hammer the robots.
      Gluting Gallery

      Gluting Gallery

      #Waist　#Back　#Shoulders
      With your hands raised,lean your body left and rightto collect the incoming coins.
      Smack Back

      Smack Back

      #Waist　#Core　#Back
      Use a paper fan to repelthe disks launched at you.
      Dreadmill

      Dreadmill

      #Aerobic　#Legs　#Stamina
      Adjust your running speed to find the right position to collect the coins.

      Pectoralis Major

      Challenge

      Latissimus Dorsi

      Challenge

      Deltoids
      Challenge

      Spinal Erectors

      Challenge

      Quadriceps
      Challenge

      Aim for a high score as you push, pull and tilt
      the Ring-Con in time to the music.

      * A software update (Ver 1.2.0) download is required to play.

      Choose either "Arms + Legs" Mode,
      where you hold the Ring-Con in front of you,
      or "Core ＋ Legs" Mode, where you push the Ring-Con against your core.
      There's a beginner or advanced difficulty level available. And in "Arms + Legs" Mode, there might even be a level above advanced to try!

      Tracks from Ring Fit Adventure

      • Fit Battle
      • Riverside
      • Boss Battle
      • Snow Mountain
      • Four Masters Battle
      • Night Road
      • Battle Gym
      • Athletic 1
      • Dragaux Battle
      • Athletic 2
      • Grassland
      • Dragaux Stadium

      Tracks from Nintendo Titles

      • Jump Up, Super Star!
        (Super Mario Odyssey)
      • Ground Theme　(Band Performance) - Super Mario Bros.
      • Breath of the Wild Medley
      • Splatoon 2 Medley
      • Wii Fit Medley
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      Fit Skills
      These are the various movements and techniques that you use in "Adventure Mode " battles. They can also be played in "Custom Mode" or as part of the "Quick Play Mode" set.

      Minigames
      These include various movement games with simple rules that you can enjoy for shorter periods of time. They're also available in Quick Play Mode and elsewhere.

      Simple Mode
      These are exercises to pinpoint and train specific areas of the body by repeatedly carrying out the selected movements. They're also available in Quick Play Mode.

      Rhythm Games
      These are fitness games where you move your body in time with music.
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