60 minute advanced full body workout with rings

Here's everything you need to try our 60 minute advanced full body 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Archer Ring Row
  • Circuit 2
  • Pistol Squat
  • Circuit 3
  • Ring Press Up to Pike
  • Prisoner Spinal Wave
  • Circuit 4
  • Single Leg Ring Fall-Outs
  • Single Arm Ring Plank

Circuit 1

Complete this round 3 times.

Archer Ring Row

Complete 7 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.

Circuit 2

Complete this round 3 times.

Pistol Squat

Complete 6 repetitions

Coaching Tips For Pistol Squat

Follow these cues to perform Pistol Squat correctly:

  • Do not dive into the bottom position to gain momentum
  • If you cannot control the movement or do not have the range of motion, swap the exercise.

Circuit 3

Complete this round 3 times.

Ring Press Up to Pike

Complete 8 repetitions

Coaching Tips For Ring Press Up to Pike

Follow these cues to perform Ring Press Up to Pike correctly:

  • Perform a press up, keeping the elbows close to the body and touching the chest to the floor
  • Bring the feet towards the hands and lift the hips up
  • Keep the legs straight throughout if possible.

Prisoner Spinal Wave

Complete 5 repetitions

Coaching Tips For Prisoner Spinal Wave

Follow these cues to perform Prisoner Spinal Wave correctly:

  • Find fluidity of movement
  • Move slow or fast, change speed throughout reps
  • Change depth throughout reps.

Circuit 4

Complete this round 3 times.

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.

Single Arm Ring Plank

Complete 20 seconds

The single arm OH KB Hold is an excellent core strength and shoulder stability exercise. Very similar to the single arm OH KB carry that is more traditionally used, but is more appropriate for those who find this positioning very difficult or have limited space.

Benefits of Single Arm Ring Plank

There are two major benefits to the single arm OH KB hold, primary the benefits are to the core musculature. As we are using a weight on one side of the body, the weight pulls the body to rotate, meaning we will be resisting rotation throughout the hold. This exercise is also a great way to improve the stability and strength of the shoulder joint. It requires you to resist a lot of fatigue and generate a lot of stability in the joint to maintain the position. Finally this exercise can be a great way to more on shoulder mobility. Those who struggle to put weight over their head and keep the exercise technically clean can use this exercise to great effect.

How To Do Single Arm Ring Plank

  1. Start with the kettlebell in the front rack position and press the weight overhead so that the elbow is locked and the arm is completely straight.
  2. Hold as still as possible, keeping a tight core and shoulder joint.

Coaching Tips For Single Arm Ring Plank

Follow these cues to perform Single Arm Ring Plank correctly:

  • Create tension in both rings first and then release one to find the position safely
  • Keep hips and shoulders inline
  • Lock the elbow and do not allow it to bend.

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This workout was made by Sean Klein

Sean Klein

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