30 minute beginner quadricep workout with rings

Here's everything you need to try our 30 minute beginner quadricep workout with rings. 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 Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Ring Fall-Outs
  • Ring Kneeling Tricep Extensions
  • Yoga Press Ups
  • Circuit 2
  • Deadbug Hold
  • Walk Outs

Circuit 1

Complete this round 3 times.

Ring Fall-Outs

Complete 8 repetitions

Coaching Tips For Ring Fall-Outs

Follow these cues to perform Ring Fall-Outs correctly:

  • Slowly press your hands overhead, resisting the extension of the lower back.

Ring Kneeling Tricep Extensions

Complete 8 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.

Yoga Press Ups

Complete 9 repetitions

Coaching Tips For Yoga Press Ups

Follow these cues to perform Yoga Press Ups correctly:

  • Use your triceps and shoulders to slide your head toward your feet from the bottom of press up position.

Circuit 2

Complete this round 3 times.

Deadbug Hold

Complete 20 seconds

Coaching Tips For Deadbug Hold

Follow these cues to perform Deadbug Hold correctly:

  • Press the lower back into the floor and keep the pressure into the floor throughout
  • Keep arms locked and pointing upwards.

Walk Outs

Complete 4 repetitions

Coaching Tips For Walk Outs

Follow these cues to perform Walk Outs correctly:

  • Spend as much time as possible on one hand
  • Do not let the hips move from side to side.

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This workout was made by Sean Klein

Sean Klein

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