Ring Fit Adventure offers you 12 mini-games in which you can practice. Here's a guide for each mini-game and the areas of your body you'll be working on.
Robo-Wrecker
In Robo-Wrecker, you rotate the ring and squeeze or pull it to hit the robots going in and out of the holes. It's bound to be a mole, but you're working your chest, core, and trapezius. You are about to destroy as many bots as possible, and the golden bots give triple the standard score.
Aerochute
For Aerochute, you fall into a tunnel and want to go through rings on the way. Dropping in the center of the ring and gold rings will earn you more points. You hold the ring over your head and push it outward to deploy a parachute to slow yourself down. When your parachute is out, you lean your top half in the direction you want to fall. This workout works on your posture, shoulders, and core.
Buts Squat
In Squat Goals, you position yourself on a trampoline. When you're crouching, the joy-con on your leg strap measures your fall level and when you come back up you jump into the air based on your level. A light meter in the background tells you how high you'll jump when the pieces float. Collect as many coins as you can by measuring your squat, taking your time, and dodging bombs. This aerobic exercise will work your legs and glutes.
Crasher Crasher
In Crate Crasher, the crates continually fall in front of you. By squeezing the ring, you get a blast that will destroy the box you are targeting with the ring. Clear all the crates on the screen to make more fall. The green crates remove a small portion of the crates while the yellow ones eliminate all remaining boxes on the screen. Destroy as many crates as you can before time runs out while working your chest and arms.
Squattery wheel
In Squattery Wheel, you form a clay pot. A green image on the left gives you the goal of what the pan should look like at the end. Within the given time limit, you have to sit down to lower the robots and press the ring to make them form the clay as you want. How far you push and each area you press will affect another area of the pot. You move closer to your pot so that the green image decides how many points you get. This mini-game prepares your legs, glutes and chest.
Thigh rider
Thigh Rider is the only mini-game you play while sitting. You place the ring between your thighs and squeeze to make the vehicle jump on you. Avoid the bombs and collect as many coins as you can before you reach the finish line. This exercise allows you to work your legs and lower body well while working your posture.
Bank balance
In Bank Balance, you move forward with a balancing pole. You walk in place while stretching the ring-con and bending down to collect coins and dodge bombs along the way. This workout focuses on your waist, back, and abs.
Tour the bootstrap
In the Bootstrap Tower, you climb a tower using the ring-con. You lift the ring above your head and extend it so that your character jumps higher. As you progress you want to synchronize your jumps well to collect as many coins as possible. This exercise helps to refine your chest, trapezius and arms.
Core crushing
In Core Crushing, you crush oncoming robots. The ring-con goes against your midsection, and when you press on it, you rotate to hit the robots. After each round you have to release the tension on the ring before you can strike again. Some robots will hold shields that will dictate which side you can hit them from. Core Crushing determines your abs, height, and core.
Gluting Gallery
Gluting Gallery requires the player to hold the ring above their head and lean left or right to dodge impending bombs and collect coins as they pass. You will be working on your waist, back and shoulders with this mini-game.
Smack Back
Smack Back requires time and precision to knock down the discs the robots throw at you. The ring rests on your abdomen again and you turn to rotate the large fan you have on the discs. If a player hits you, you will lose points. If you hand the discs to the robot that threw it, you will earn extra points. This mini-game focuses on your height, core, and more.
Dreadmill
The last mini-game is Dreadmill. The goal of this game is to maintain the position of the character on the treadmill. While you are running you have to keep the proper speed to collect coins while avoiding the bombs. You'll also need to squeeze the joy-con at specific points to launch yourself into the air and collect bigger coins. This aerobic exercise works on your legs while improving your endurance.
