60 minute intermediate ab workout with rings

Here's everything you need to try our 60 minute intermediate ab 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 Photo
Created by
Sean Klein
Last updated
06/04/24
In This Workout
  • Circuit 1
  • Tall Ring Plank March
  • Circuit 2
  • Ring L-Sit Hold
  • Circuit 3
  • Hanging Knee Tuck Hold
  • Single Arm Ring Plank
  • Circuit 4
  • Ring Hanging Knee Raises
  • Ring Fall-Outs

Circuit 1

Complete this round 3 times.

Tall Ring Plank March

Complete 12 repetitions

Coaching Tips For Tall Ring Plank March

Follow these cues to perform Tall Ring Plank March correctly:

  • Find a stable tall plank position in the rings
  • As you lift the leg resist any rotation
  • Keep the core as tight as possible throughout.

Circuit 2

Complete this round 3 times.

Ring L-Sit Hold

Complete 15 seconds

The ring L-sit hold is a very difficult anterior core variation that requires a lot of upper body strength.

Benefits of Ring L-Sit Hold

The main benefit of the ring L-sit hold is the strength gained in the anterior core musculature and the upper body as a whole.

How To Do Ring L-Sit Hold

  1. Find a ring support hold position with the elbows locked.
  2. Lift the legs so that the feet are inline with the hips.
  3. Hold this position pulling from the muscles in the anterior core.
  4. Point the toes and keep the legs as straight as possible.

Coaching Tips For Ring L-Sit Hold

Follow these cues to perform Ring L-Sit Hold correctly:

  • Keep the feet in line with your hips as long as possible
  • Maintain an active hang throughout
  • Keep the feet and knees together the entire movement.

Circuit 3

Complete this round 3 times.

Hanging Knee Tuck Hold

Complete 30 seconds

The hanging knee tuck hold is a challenging anterior core exercises that shouldn’t be underestimated.

Benefits of Hanging Knee Tuck Hold

The primary benefit of the hanging knee tuck hold is developing strength and endurance in the muscles of the anterior core. The secondary benefit of the hanging knee tuck hold is developing both grip strength and strength in the lats through the hanging position.

How To Do Hanging Knee Tuck Hold

  1. Find an active hang position where the grip on the bar is comfortable, the abdominals are tight and a slight hollow position is created.
  2. Lift the knees as close to the chest as able, with the knees together and the feet together.
  3. Hold this position for the prescribed duration.

Coaching Tips For Hanging Knee Tuck Hold

Follow these cues to perform Hanging Knee Tuck Hold correctly:

  • Keep active shoulders throughout
  • Keep the knees and feet together at all times
  • Try and create as much tension in the abdominals as possible.

Single Arm Ring Plank

Complete 15 seconds

The single arm OH KB Hold is an excellent core strength and shoulder stability exercise. Very similar to the single arm OH KB carry that is more traditionally used, but is more appropriate for those who find this positioning very difficult or have limited space.

Benefits of Single Arm Ring Plank

There are two major benefits to the single arm OH KB hold, primary the benefits are to the core musculature. As we are using a weight on one side of the body, the weight pulls the body to rotate, meaning we will be resisting rotation throughout the hold. This exercise is also a great way to improve the stability and strength of the shoulder joint. It requires you to resist a lot of fatigue and generate a lot of stability in the joint to maintain the position. Finally this exercise can be a great way to more on shoulder mobility. Those who struggle to put weight over their head and keep the exercise technically clean can use this exercise to great effect.

How To Do Single Arm Ring Plank

  1. Start with the kettlebell in the front rack position and press the weight overhead so that the elbow is locked and the arm is completely straight.
  2. Hold as still as possible, keeping a tight core and shoulder joint.

Coaching Tips For Single Arm Ring Plank

Follow these cues to perform Single Arm Ring Plank correctly:

  • Create tension in both rings first and then release one to find the position safely
  • Keep hips and shoulders inline
  • Lock the elbow and do not allow it to bend.

Circuit 4

Complete this round 3 times.

Ring Hanging Knee Raises

Complete 7 repetitions

Coaching Tips For Ring Hanging Knee Raises

Follow these cues to perform Ring Hanging Knee Raises correctly:

  • Start in an active hang position
  • Keep the knees and feet together at all times
  • Lift the knees slowly with control.

Ring Fall-Outs

Complete 10 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.

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This workout was made by Sean Klein

Sean Klein

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