45 minute intermediate arm workout with rings

Here's everything you need to try our 45 minute intermediate arm 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Ring Kneeling Tricep Extensions
  • Ring Fall Out Extensions (triceps)
  • Diamond Press Ups
  • Circuit 2
  • Ring Elbow to Hands Plank
  • Ring Pull ups
  • Hanging Knee Tuck Hold

Circuit 1

Complete this round 3 times.

Ring Kneeling Tricep Extensions

Complete 10 repetitions

Buy Rings
Isolation
Upper Body
Triceps

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.

Ring Fall Out Extensions (triceps)

Complete 8 repetitions

Buy Rings
Isolation
Upper Body
Triceps

Coaching Tips For Ring Fall Out Extensions (triceps)

Follow these cues to perform Ring Fall Out Extensions (triceps) correctly:

  • Keep the triceps in a fixed position
  • Isolate the triceps.

Diamond Press Ups

Complete 12 repetitions

Isolation
Upper Body
Triceps

Coaching Tips For Diamond Press Ups

Follow these cues to perform Diamond Press Ups correctly:

  • Keep the hips high and core tight throughout
  • If these cause any discomfort in your elbows swap the exercise.

Circuit 2

Complete this round 3 times.

Ring Elbow to Hands Plank

Complete 10 repetitions

Buy Rings
Core
Trunk
Anterior Core

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.

Ring Pull ups

Complete 7 repetitions

Buy Rings
Primary
Upper Body
Vertical Pull

Coaching Tips For Ring Pull ups

Follow these cues to perform Ring Pull ups correctly:

  • Keep feet together, core tight
  • Hands can turn as you pull.

Hanging Knee Tuck Hold

Complete 30 seconds

Buy Rings
Core
Trunk
Anterior Core

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.

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

Signature

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.