45 minute intermediate bicep workout with rings

Here's everything you need to try our 45 minute intermediate bicep 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
  • Ring Bent L-Hold
  • Circuit 2
  • Archer Ring Row
  • Ring Hanging Knee Raises
  • Circuit 3
  • Ring Plank with Adbuction
  • Single Leg Ring Fall-Outs

Circuit 1

Complete this round 3 times.

Ring Bent L-Hold

Complete 20 seconds

Coaching Tips For Ring Bent L-Hold

Follow these cues to perform Ring Bent L-Hold correctly:

  • Hold the knees in line with the hips
  • Keep the feet and knees together at all times
  • Create as much tension in the abdominals as possible.

Circuit 2

Complete this round 3 times.

Archer Ring Row

Complete 6 repetitions

Coaching Tips For Archer Ring Row

Follow these cues to perform Archer Ring Row correctly:

  • Transfer your weight to the pulling arm
  • Keep shoulders and hips as square as possible
  • Control the descent as much as possible.

Ring Hanging Knee Raises

Complete 7 repetitions

Coaching Tips For Ring Hanging Knee Raises

Follow these cues to perform Ring Hanging Knee Raises correctly:

  • Start in an active hang position
  • Keep the knees and feet together at all times
  • Lift the knees slowly with control.

Circuit 3

Complete this round 3 times.

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.

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.

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This workout was made by Sean Klein

Sean Klein

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