45 minute intermediate ab workout with rings at home

Here's everything you need to try our 45 minute intermediate ab 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
  • Single Leg Ring Fall-Outs
  • Ring Tuck Hold
  • Ring Elbow to Hands Plank
  • Circuit 2
  • Hanging Knee Tuck Hold
  • Ring Plank with Adbuction
  • Ring Fall-Outs

Circuit 1

Complete this round 3 times.

Single Leg Ring Fall-Outs

Complete 6 repetitions

Coaching Tips For Single Leg Ring Fall-Outs

Follow these cues to perform Single Leg Ring Fall-Outs correctly:

  • Find a stable position on one leg
  • Slowly press your hands overhead, resisting the extension of the lower back.

Ring Tuck Hold

Complete 20 seconds

Coaching Tips For Ring Tuck Hold

Follow these cues to perform Ring Tuck Hold correctly:

  • Keep the elbows locked throughout
  • Keep the feet and knees together at all times.

Ring Elbow to Hands Plank

Complete 10 repetitions

Coaching Tips For Ring Elbow to Hands Plank

Follow these cues to perform Ring Elbow to Hands Plank correctly:

  • In a plank position with the feet in the rings, slowly lift the one arm then the other to the tall plank position
  • This is very challenging
  • Try and reduce movement as much as possible whilst you complete the exercise.

Circuit 2

Complete this round 3 times.

Hanging Knee Tuck Hold

Complete 30 seconds

The hanging knee tuck hold is a challenging anterior core exercises that shouldn’t be underestimated.

Benefits of Hanging Knee Tuck Hold

The primary benefit of the hanging knee tuck hold is developing strength and endurance in the muscles of the anterior core. The secondary benefit of the hanging knee tuck hold is developing both grip strength and strength in the lats through the hanging position.

How To Do Hanging Knee Tuck Hold

  1. Find an active hang position where the grip on the bar is comfortable, the abdominals are tight and a slight hollow position is created.
  2. Lift the knees as close to the chest as able, with the knees together and the feet together.
  3. Hold this position for the prescribed duration.

Coaching Tips For Hanging Knee Tuck Hold

Follow these cues to perform Hanging Knee Tuck Hold correctly:

  • Keep active shoulders throughout
  • Keep the knees and feet together at all times
  • Try and create as much tension in the abdominals as possible.

Ring Plank with Adbuction

Complete 8 repetitions

Coaching Tips For Ring Plank with Adbuction

Follow these cues to perform Ring Plank with Adbuction correctly:

  • Slowly separate the feet whilst in a stable tall plank position
  • Keep the abdominals tight throughout.

Ring Fall-Outs

Complete 10 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.

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This workout was made by Sean Klein

Sean Klein

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