60 minute beginner shoulder workout with rings at home

Here's everything you need to try our 60 minute beginner shoulder 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 Photo
Created by
Sean Klein
Last updated
19/11/23
In This Workout
  • Circuit 1
  • Yoga Press Ups
  • Circuit 2
  • Pike Press Up
  • Circuit 3
  • Ring Kneeling Tricep Extensions
  • Ring Fall-Outs
  • Circuit 4
  • Heel Taps
  • Mountain Climbers

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.

Circuit 2

Complete this round 3 times.

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.

Circuit 3

Complete this round 3 times.

Ring Kneeling Tricep Extensions

Complete 8 repetitions

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.

Ring Fall-Outs

Complete 8 repetitions

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 4

Complete this round 3 times.

Heel Taps

Complete 20 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Heel Taps

Follow these cues to perform Heel Taps correctly:

  • Start by lifting the head and pressing the lower back into the floor, this will create tension in the abdominals
  • Slowly tap the heels, alternating each rep.

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.

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This workout was made by Sean Klein

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