45 minute intermediate workout with rings

Here's everything you need to try our 45 minute intermediate 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 Dip
  • Circuit 2
  • Skater Squats
  • Circuit 3
  • Single Arm Top of Ring Row Isometric Hold
  • Side Lying Clam Raise
  • Ring Chin Over Bar Hold

Circuit 1

Complete this round 3 times.

Ring Dip

Complete 10 repetitions

Buy Rings
Primary
Upper Body
Horizontal Press

Coaching Tips For Ring Dip

Follow these cues to perform Ring Dip correctly:

  • Maintain control throughout the entire movement
  • Do not dive into the bottom position to gain momentum
  • Try and move in a vertical trajectory.

Circuit 2

Complete this round 3 times.

Skater Squats

Complete 4 repetitions

Primary
Lower Body
Squat

Coaching Tips For Skater Squats

Follow these cues to perform Skater Squats correctly:

  • Do not touch the back foot to the floor
  • Gently touch the back knee and stand back up
  • Use a counterbalance if required.

Circuit 3

Complete this round 3 times.

Single Arm Top of Ring Row Isometric Hold

Complete 36 seconds

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Secondary
Upper Body
Horizontal Pull

Coaching Tips For Single Arm Top of Ring Row Isometric Hold

Follow these cues to perform Single Arm Top of Ring Row Isometric Hold correctly:

  • Create a lot of tension in the upperback, then transfer into the single arm
  • Keep hips high and core tight.

Side Lying Clam Raise

Complete 8 repetitions

Secondary
Lower Body
Hip Dominant

The side lying clam raise is an excellent hip dominant exercise that works the glutes but also requires a great deal of hip stability and control.

Benefits of Side Lying Clam Raise

The main benefit of the side lying clam raise is to build volume in the glutes and improve hip stability.

How To Do Side Lying Clam Raise

  1. Find the starting position with the elbow underneath the shoulder and knee and foot at
  2. degrees.
  3. Press the knee into the floor to lift the hip and simultaneously lift the knee not on the floor to open the hips.
  4. Do a slight pause at the top and come back to the starting position.

Coaching Tips For Side Lying Clam Raise

Follow these cues to perform Side Lying Clam Raise correctly:

  • Make sure your shoulders, hips and knees are inline
  • Ensure the elbow is comfortable, press through the knee into the floor finding tension in the glutes.

Ring Chin Over Bar Hold

Complete 20 seconds

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Tertiary
Upper Body
Vertical Pull

Coaching Tips For Ring Chin Over Bar Hold

Follow these cues to perform Ring Chin Over Bar Hold correctly:

  • Keep the feet and knees together at all times
  • Create as much tension in upperback as possible
  • Shaking is normal.

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This workout was made by Sean Klein

Sean Klein

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