60 minute beginner shoulder workout with rings

Here's everything you need to try our 60 minute beginner shoulder 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Yoga Press Ups
  • Pike Press Up
  • Ring Fall-Outs
  • Circuit 2
  • Ring Kneeling Tricep Extensions
  • Opposite Shoulder Taps from Bear Crawl
  • Mountain Climbers
  • Circuit 3
  • Inchworm to Press Up
  • Janda Sit Ups

Circuit 1

Complete this round 3 times.

Yoga Press Ups

Complete 9 repetitions

Secondary
Upper Body
Vertical Press

Coaching Tips For Yoga Press Ups

Follow these cues to perform Yoga Press Ups correctly:

  • Use your triceps and shoulders to slide your head toward your feet from the bottom of press up position.

Pike Press Up

Complete 8 repetitions

Secondary
Upper Body
Vertical Press

Coaching Tips For Pike Press Up

Follow these cues to perform Pike Press Up correctly:

  • Create a tripod with your hands and head
  • Do no flare out elbows aggressivly
  • Move slowly with control.

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.

Circuit 2

Complete this round 3 times.

Ring Kneeling Tricep Extensions

Complete 8 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.

Opposite Shoulder Taps from Bear Crawl

Complete 4 repetitions

Secondary
Upper Body
Horizontal Press

Coaching Tips For Opposite Shoulder Taps from Bear Crawl

Follow these cues to perform Opposite Shoulder Taps from Bear Crawl correctly:

  • Try and stay as stable as possible throughout with as little movement as possible.

Mountain Climbers

Complete 12 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Mountain Climbers

Follow these cues to perform Mountain Climbers correctly:

  • Slowly bring the knee towards the elbow
  • Keep elbows locked
  • Move fluidly but not with speed, keeping the hips and shoulders inline.

Circuit 3

Complete this round 3 times.

Inchworm to Press Up

Complete 4 repetitions

Secondary
Upper Body
Horizontal Press

Coaching Tips For Inchworm to Press Up

Follow these cues to perform Inchworm to Press Up correctly:

  • Walk slowly on the hands taking small steps
  • Keep the elbows close to the body on the press up.

Janda Sit Ups

Complete 14 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Janda Sit Ups

Follow these cues to perform Janda Sit Ups correctly:

  • Keep the knees above the hips throughout the entire movement
  • Isolate the abdominals as much as possible.

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This workout was made by Sean Klein

Sean Klein

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