45 minute beginner full body workout with rings

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

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
In This Workout
  • Circuit 1
  • Ring Y Raises
  • Quadrupled Extensions
  • Ring Fall-Outs
  • Circuit 2
  • Ring T Raises
  • Hamstring Walk Outs
  • Superman Hold

Circuit 1

Complete this round 3 times.

Ring Y Raises

Complete 8 repetitions

Coaching Tips For Ring Y Raises

Follow these cues to perform Ring Y Raises correctly:

  • Create a Y shape with the arms
  • Try and finish with straight arms
  • Return to the start position slowly with control.

Quadrupled Extensions

Complete 8 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.

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 T Raises

Complete 8 repetitions

Ring T Raises are an excellent warm up variation for pulling exercises (vertical and horizontal).

Benefits of Ring T Raises

The primary benefit of this exercise is to warm up the shoulders, specifically the scapula for pulling work. However this exercise can also be great for strengthening the shoulders either for injury mitigation or rehabilitation.

How To Do Ring T Raises

  1. Start with the arms straight, with the rings roughly over the feet, the core tight and the shoulders activated.
  2. Pull the hands apart, keeping the arms as straight as possible. Attempt to use your muscles in the upper back to lift your body.
  3. Slowly control your bodyweight back to the start position.

Coaching Tips For Ring T Raises

Follow these cues to perform Ring T Raises correctly:

  • Use a slight bend in the arm to start the movement
  • Return to the start position with control
  • Move slowly throughout.

Hamstring Walk Outs

Complete 7 repetitions

The hamstring walk out is an excellent hamstring exercise that is particularly effective at creating a large stimulus with no external load.

Benefits of Hamstring Walk Outs

The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights.

How To Do Hamstring Walk Outs

  1. Start in a hip thrust position with the feet pressing into the ground.
  2. Slowly step forward. Take small steps to ensure there is enough time under tension.
  3. Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings.
  4. Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position.
  5. Step slowly back to the start position, taking small steps.

Coaching Tips For Hamstring Walk Outs

Follow these cues to perform Hamstring Walk Outs correctly:

  • Use the heels
  • Only go as far as the hamstrings feel able
  • Move slowly and deliberately.

Superman Hold

Complete 30 seconds

The superman hold is one of the most effective lumbar stability core variations.

Benefits of Superman Hold

The main benefit of the superman hold is its ability to gain strength and endurance in the muscles of the lumbar spine including the erector spinae.

How To Do Superman Hold

  1. Lye with the chest on the floor.
  2. Use the muscle in the lumbar spine (lower back) to lift the legs and arms.
  3. Keep the legs together and tense the glutes as much as able.

Coaching Tips For Superman Hold

Follow these cues to perform Superman Hold correctly:

  • Keep feet and hands close together
  • Squeeze the glutes and keep tension throughout the hold.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein


Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.