60 minute beginner upper back workout with rings at home

Here's everything you need to try our 60 minute beginner upper back 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
09/02/24
In This Workout
  • Circuit 1
  • Ring Fall-Outs
  • Ring Kneeling Tricep Extensions
  • Pike Press Up
  • Circuit 2
  • Side Plank with Reach Through
  • Single Leg Glute Bridge Hold
  • Plank March
  • Circuit 3
  • Deadbug Hold with Single Leg Lowered
  • Tall Plank Knee to Elbow

Circuit 1

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.

Ring Kneeling Tricep Extensions

Complete 8 repetitions

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.

Pike Press Up

Complete 8 repetitions

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 2

Complete this round 3 times.

Side Plank with Reach Through

Complete 8 repetitions

The side plank with reach through is a great resisting rotation exercise that brings some dynamic movement to the traditional side plank.

Benefits of Side Plank with Reach Through

The main benefit of the side plank with reach through is its ability to create adaptation in the obliques. This exercise can be a great way to build some dynamic core work into a training programme rather than just focusing on the traditional static holds.

How To Do Side Plank with Reach Through

  1. Start in a solid side plank position with the hips high, the feet stacked on top of each other and the elbow below the shoulder.
  2. Bring the hand under the body and touch the floor based on your range.
  3. Rotate the body and hips so they face the floor as much as able when reaching under the body.
  4. Bring the body slowly back to the starting position and reach the hand towards the ceiling.

Coaching Tips For Side Plank with Reach Through

Follow these cues to perform Side Plank with Reach Through correctly:

  • Keep hips and shoulders inline
  • Lock the elbow and do not allow it to bend.

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.

Plank March

Complete 6 repetitions

Coaching Tips For Plank March

Follow these cues to perform Plank March correctly:

  • In the plank position slowly lift up one leg after the other
  • Ensure you keep your hips and shoulders inline.

Circuit 3

Complete this round 3 times.

Deadbug Hold with Single Leg Lowered

Complete 25 seconds

Coaching Tips For Deadbug Hold with Single Leg Lowered

Follow these cues to perform Deadbug Hold with Single Leg Lowered correctly:

  • Ensure lower back is pressed into the floor
  • Do not lower the leg so far that your lower back comes off the floor, only go as far as able while holding a good position.

Tall Plank Knee to Elbow

Complete 12 repetitions

The tall knee to elbow exercise is a very effective anterior core exercise that can be used by people of all abilities.

Benefits of Tall Plank Knee to Elbow

The main benefit of the tall plank knee to elbow is it’s ability to develop strength in the anterior core musculature.

How To Do Tall Plank Knee to Elbow

  1. Start in a stable top of press up hold position.
  2. Lift one leg and bring it to the elbow (or as close as your mobility allows).
  3. Return slowly with control to the start position.

Coaching Tips For Tall Plank Knee to Elbow

Follow these cues to perform Tall Plank Knee to Elbow correctly:

  • Bring the knee out and round to touch the elbow
  • Keep the elbows locked throughout
  • Move slowly with control.

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This workout was made by Sean Klein

Sean Klein

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