30 minute intermediate upper body workout with rings

Here's everything you need to try our 30 minute intermediate upper body 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
12/02/24
In This Workout
  • Circuit 1
  • Ring Kneeling Tricep Extensions
  • Ring Press Up
  • Circuit 2
  • Archer Ring Row
  • Ring Top of Row Lateral Glides

Circuit 1

Complete this round 3 times.

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.

Ring Press Up

Complete 8 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.

Circuit 2

Complete this round 3 times.

Archer Ring Row

Complete 6 repetitions

Coaching Tips For Archer Ring Row

Follow these cues to perform Archer Ring Row correctly:

  • Transfer your weight to the pulling arm
  • Keep shoulders and hips as square as possible
  • Control the descent as much as possible.

Ring Top of Row Lateral Glides

Complete 5 repetitions

Coaching Tips For Ring Top of Row Lateral Glides

Follow these cues to perform Ring Top of Row Lateral Glides correctly:

  • Slowly extend an arm to the side whilst maintaining the same body position
  • Resist any movement as you extend the arm
  • Keep tension in the upperback.

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This workout was made by Sean Klein

Sean Klein

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