45 minute intermediate tricep workout with rings at home

Here's everything you need to try our 45 minute intermediate tricep 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Ring Fall Out Extensions (triceps)
  • Circuit 2
  • Ring Kneeling Tricep Extensions
  • Circuit 3
  • Diamond Press Ups
  • Ring Hanging Knee Raises
  • Tall Ring Plank March

Circuit 1

Complete this round 3 times.

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.

Circuit 2

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.

Circuit 3

Complete this round 3 times.

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.

Ring Hanging Knee Raises

Complete 7 repetitions

Buy Rings
Core
Trunk
Anterior Core

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.

Tall Ring Plank March

Complete 12 repetitions

Buy Rings
Core
Trunk
Anterior Core

Coaching Tips For Tall Ring Plank March

Follow these cues to perform Tall Ring Plank March correctly:

  • Find a stable tall plank position in the rings
  • As you lift the leg resist any rotation
  • Keep the core as tight as possible throughout.

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.