30 minute advanced full body workout with rings at home

Here's everything you need to try our 30 minute advanced full body 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.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Ring Pull ups
  • Circuit 2
  • Hamstring Walk Outs
  • Forward Lean on Rings
  • Hanging Ring Row Scapular Rotations

Circuit 1

Complete this round 3 times.

Ring Pull ups

Complete 10 repetitions

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Primary
Upper Body
Vertical Pull

Coaching Tips For Ring Pull ups

Follow these cues to perform Ring Pull ups correctly:

  • Keep feet together, core tight
  • Hands can turn as you pull.

Circuit 2

Complete this round 3 times.

Hamstring Walk Outs

Complete 8 repetitions

Secondary
Lower Body
Hinge

The hamstring walk out is an excellent hamstring exercise that is particularly effective at creating a large stimulus with no external load.

Benefits of Hamstring Walk Outs

The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights.

How To Do Hamstring Walk Outs

  1. Start in a hip thrust position with the feet pressing into the ground.
  2. Slowly step forward. Take small steps to ensure there is enough time under tension.
  3. Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings.
  4. Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position.
  5. Step slowly back to the start position, taking small steps.

Coaching Tips For Hamstring Walk Outs

Follow these cues to perform Hamstring Walk Outs correctly:

  • Use the heels
  • Only go as far as the hamstrings feel able
  • Move slowly and deliberately.

Forward Lean on Rings

Complete 30 seconds

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Core
Trunk
Anterior Core

Coaching Tips For Forward Lean on Rings

Follow these cues to perform Forward Lean on Rings correctly:

  • Start in a top of press up hold on rings and move shoulder forward
  • Point the toes to the floor.

Hanging Ring Row Scapular Rotations

Complete 8 repetitions

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Movement
Upper Body
Joint Rotations

Coaching Tips For Hanging Ring Row Scapular Rotations

Follow these cues to perform Hanging Ring Row Scapular Rotations correctly:

  • Roll the scapulars in a circular motion
  • Move fluidly with control.

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This workout was made by Sean Klein

Sean Klein

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