30 minute advanced arm workout with rings at home
Here's everything you need to try our 30 minute advanced arm workout with rings at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.
- Circuit 1
- Ring Fall Out Extensions (triceps)
- Ring Kneeling Tricep Extensions
- Diamond Press Ups
- Circuit 2
- Ring Press Up
- Ring Pike
Circuit 1
Complete this round 3 times.
Ring Fall Out Extensions (triceps)
Complete 10 repetitions
Coaching Tips For Ring Fall Out Extensions (triceps)
Follow these cues to perform Ring Fall Out Extensions (triceps) correctly:
- Keep the triceps in a fixed position
- Isolate the triceps.
Ring Kneeling Tricep Extensions
Complete 10 repetitions
Coaching Tips For Ring Kneeling Tricep Extensions
Follow these cues to perform Ring Kneeling Tricep Extensions correctly:
- Keep the triceps in a fixed position
- Isolate the triceps.
Diamond Press Ups
Complete 15 repetitions
Coaching Tips For Diamond Press Ups
Follow these cues to perform Diamond Press Ups correctly:
- Keep the hips high and core tight throughout
- If these cause any discomfort in your elbows swap the exercise.
Circuit 2
Complete this round 3 times.
Ring Press Up
Complete 11 repetitions
Coaching Tips For Ring Press Up
Follow these cues to perform Ring Press Up correctly:
- Keep elbows close to the body
- Keep hips in line with shoulders
- Lower chest to ring level.
Ring Pike
Complete 8 repetitions
Coaching Tips For Ring Pike
Follow these cues to perform Ring Pike correctly:
- With the feet in the rings bring the feet towards the hands and lift the hips up
- Keep the legs straight throughout if possible.
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This workout was made by Sean Klein
Sean Klein
