60 minute beginner full body workout with rings at home

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

60 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Ring Y Raises
  • Circuit 2
  • Single Leg Glute Bridge Hold
  • Circuit 3
  • Bottom of Press Up Hold
  • Prisoner Spinal Wave
  • Circuit 4
  • Ring Fall-Outs
  • Inverted Plank

Circuit 1

Complete this round 3 times.

Ring Y Raises

Complete 8 repetitions

Buy Rings
Warmup
Upper Body
Vertical Press

Coaching Tips For Ring Y Raises

Follow these cues to perform Ring Y Raises correctly:

  • Create a Y shape with the arms
  • Try and finish with straight arms
  • Return to the start position slowly with control.

Circuit 2

Complete this round 3 times.

Single Leg Glute Bridge Hold

Complete 15 seconds

Secondary
Lower Body
Hip Dominant

Coaching Tips For Single Leg Glute Bridge Hold

Follow these cues to perform Single Leg Glute Bridge Hold correctly:

  • Press the foot into the floor and lift hips up
  • Create as much tension as possible in the glute
  • Lock the knee of the straight leg.

Circuit 3

Complete this round 3 times.

Bottom of Press Up Hold

Complete 20 seconds

Secondary
Upper Body
Horizontal Press

Coaching Tips For Bottom of Press Up Hold

Follow these cues to perform Bottom of Press Up Hold correctly:

  • Keep tension in the chest
  • Keep shoulders and hips inline.

Prisoner Spinal Wave

Complete 4 repetitions

Tertiary
Lower Body
Spinal Flexion

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.

Ring Fall-Outs

Complete 8 repetitions

Buy Rings
Core
Trunk
Anterior Core

Coaching Tips For Ring Fall-Outs

Follow these cues to perform Ring Fall-Outs correctly:

  • Slowly press your hands overhead, resisting the extension of the lower back.

Inverted Plank

Complete 20 seconds

Core
Trunk
Shoulder Stability

Coaching Tips For Inverted Plank

Follow these cues to perform Inverted Plank correctly:

  • Lock both your elbows, tense your glutes and keep your feet together.

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This workout was made by Sean Klein

Sean Klein

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