45 minute beginner workout with rings

Here's everything you need to try our 45 minute beginner 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
  • Top of Ring Row Isometric Hold
  • Circuit 2
  • Ring Fall-Outs
  • Circuit 3
  • Single Leg Straight Leg Deadlift with Wall Support
  • Opposite Shoulder Taps from Bear Crawl
  • Jefferson Curl

Circuit 1

Complete this round 3 times.

Top of Ring Row Isometric Hold

Complete 18 seconds

Coaching Tips For Top of Ring Row Isometric Hold

Follow these cues to perform Top of Ring Row Isometric Hold correctly:

  • Create a lot of tension in the upperback
  • Keep hips high and core tight.

Circuit 2

Complete this round 3 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 3

Complete this round 3 times.

Single Leg Straight Leg Deadlift with Wall Support

Complete 8 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.

Opposite Shoulder Taps from Bear Crawl

Complete 4 repetitions

Coaching Tips For Opposite Shoulder Taps from Bear Crawl

Follow these cues to perform Opposite Shoulder Taps from Bear Crawl correctly:

  • Try and stay as stable as possible throughout with as little movement as possible.

Jefferson Curl

Complete 4 repetitions

The jefferson curl is a somewhat disputed topic in the strength and conditioning community. Some trainers have a complete aversion to spinal flexion and put far too much emphasis on neutral spine at all times. The jefferson curl is a great movement to both learn how to segment the spine and eventually load this movement pattern.

Benefits of Jefferson Curl

The jefferson curl major benefit is it takes you through the spinal flexion movement pattern, which is a healthy and normal movement for humans to be able to perform. Spinal flexion is important for lower back and hamstring health. It can also increase movement capacity (mobility and flexibility) if performed regularly. Finally it can aid in developing body awareness.

How To Do Jefferson Curl

  1. Start in a completely upright position with the head held high.
  2. Have a slight bend in the knees and hips.
  3. Tuck the chin and slowly move the head towards the floor, segmenting the spine as much as you are able.
  4. The slight bend in your knees should allow you to touch or nearly touch the floor.
  5. Spend some time in the bottom position with a rounded back.
  6. Come back to the starting position slowly with the same intention and spinal segmentation that was used on the downward portion of the movement.

Coaching Tips For Jefferson Curl

Follow these cues to perform Jefferson Curl correctly:

  • Segment the spine as much as able
  • Take your time and rest a few seconds at the bottom of the rep.

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This workout was made by Sean Klein

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