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.
- 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
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
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
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
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
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
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
- Find an active hang position where the grip on the bar is comfortable, the abdominals are tight and a slight hollow position is created.
- Lift the knees as close to the chest as able, with the knees together and the feet together.
- 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.
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This workout was made by Sean Klein
Sean Klein
