45 minute advanced workout with rings at home

Here's everything you need to try our 45 minute advanced 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Ring Eccentric Press Up
  • Circuit 2
  • Quadrupled Extensions
  • Single Arm Ring Row with Rotation
  • Circuit 3
  • Single Leg Straight Leg Deadlift with Wall Support
  • Ring Kneeling Tricep Extensions

Circuit 1

Complete this round 3 times.

Ring Eccentric Press Up

Complete 6 repetitions

Coaching Tips For Ring Eccentric Press Up

Follow these cues to perform Ring Eccentric Press Up correctly:

  • Move as slowly as able towards the floor
  • Keep hips in line with shoulders
  • Finish when chest is in line with rings.

Circuit 2

Complete this round 3 times.

Quadrupled Extensions

Complete 12 repetitions

Coaching Tips For Quadrupled Extensions

Follow these cues to perform Quadrupled Extensions correctly:

  • Take your time and do a slight pause at extension, feel the tension in the glutes.

Single Arm Ring Row with Rotation

Complete 7 repetitions

Coaching Tips For Single Arm Ring Row with Rotation

Follow these cues to perform Single Arm Ring Row with Rotation correctly:

  • Start with an active shoulder whilst rotated
  • Pull and wrap the hand round.

Circuit 3

Complete this round 3 times.

Single Leg Straight Leg Deadlift with Wall Support

Complete 10 repetitions

Coaching Tips For Single Leg Straight Leg Deadlift with Wall Support

Follow these cues to perform Single Leg Straight Leg Deadlift with Wall Support correctly:

  • Keep the foot furthest away from the wall on the floor
  • Keep shoulders and hips square, feel the tension in the hamstring
  • Maintain an arch in the lower back.

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.

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This workout was made by Sean Klein

Sean Klein

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