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.
- 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
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
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
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
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
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
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
