30 minute intermediate bicep workout with rings

Here's everything you need to try our 30 minute intermediate bicep 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Ring L-Sit Hold
  • Ring Press Up
  • Ring Chest Flies
  • Circuit 2
  • Ring Hanging Knee Raises
  • Ring Long Lever Plank

Circuit 1

Complete this round 3 times.

Ring L-Sit Hold

Complete 15 seconds

Buy Rings
Core
Trunk
Anterior Core

The ring L-sit hold is a very difficult anterior core variation that requires a lot of upper body strength.

Benefits of Ring L-Sit Hold

The main benefit of the ring L-sit hold is the strength gained in the anterior core musculature and the upper body as a whole.

How To Do Ring L-Sit Hold

  1. Find a ring support hold position with the elbows locked.
  2. Lift the legs so that the feet are inline with the hips.
  3. Hold this position pulling from the muscles in the anterior core.
  4. Point the toes and keep the legs as straight as possible.

Coaching Tips For Ring L-Sit Hold

Follow these cues to perform Ring L-Sit Hold correctly:

  • Keep the feet in line with your hips as long as possible
  • Maintain an active hang throughout
  • Keep the feet and knees together the entire movement.

Ring Press Up

Complete 8 repetitions

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Primary
Upper Body
Horizontal Press

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 Chest Flies

Complete 6 repetitions

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Isolation
Upper Body
Pectorials

Coaching Tips For Ring Chest Flies

Follow these cues to perform Ring Chest Flies correctly:

  • Move slowly with control
  • Go only as far so that the hands are in line with the shoulders.

Circuit 2

Complete this round 3 times.

Ring Hanging Knee Raises

Complete 7 repetitions

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Core
Trunk
Anterior Core

Coaching Tips For Ring Hanging Knee Raises

Follow these cues to perform Ring Hanging Knee Raises correctly:

  • Start in an active hang position
  • Keep the knees and feet together at all times
  • Lift the knees slowly with control.

Ring Long Lever Plank

Complete 48 seconds

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Core
Trunk
Anterior Core

Coaching Tips For Ring Long Lever Plank

Follow these cues to perform Ring Long Lever Plank correctly:

  • Elbows are placed further from the feet to create a long lever adding difficulty
  • Place the feet in the rings and slide them back
  • Ensure you keep hips in line with shoulders.

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This workout was made by Sean Klein

Sean Klein

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