45 minute beginner bicep workout with rings

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

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Ring Fall-Outs
  • Circuit 2
  • Ring Kneeling Tricep Extensions
  • Deadbug Hold
  • Janda Sit Ups
  • Circuit 3
  • Side Plank Kneeling Leg Raise
  • Deadbugs with Pause

Circuit 1

Complete this round 4 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.

Circuit 2

Complete this round 3 times.

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.

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.

Janda Sit Ups

Complete 14 repetitions

Coaching Tips For Janda Sit Ups

Follow these cues to perform Janda Sit Ups correctly:

  • Keep the knees above the hips throughout the entire movement
  • Isolate the abdominals as much as possible.

Circuit 3

Complete this round 3 times.

Side Plank Kneeling Leg Raise

Complete 6 repetitions

Coaching Tips For Side Plank Kneeling Leg Raise

Follow these cues to perform Side Plank Kneeling Leg Raise correctly:

  • Keep the hips as high as able
  • Slowly lift the leg to its end range and bring to the starting position.

Deadbugs with Pause

Complete 8 repetitions

Coaching Tips For Deadbugs with Pause

Follow these cues to perform Deadbugs with Pause correctly:

  • Do not lower the leg so far that your lower back comes of the floor
  • Only go as far as able while holding a good position.

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This workout was made by Sean Klein

Sean Klein

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