60 minute intermediate arm workout with rings

Here's everything you need to try our 60 minute intermediate arm 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
01/04/24
In This Workout
  • Circuit 1
  • Ring Kneeling Tricep Extensions
  • Ring Fall Out Extensions (triceps)
  • Diamond Press Ups
  • Circuit 2
  • Ring Chest Flies
  • Ring Side Plank
  • Ring Long Lever Plank
  • Circuit 3
  • Ring Top of Row Lateral Glides
  • Ring Bent L-Hold

Circuit 1

Complete this round 3 times.

Ring Kneeling Tricep Extensions

Complete 10 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.

Ring Fall Out Extensions (triceps)

Complete 8 repetitions

Coaching Tips For Ring Fall Out Extensions (triceps)

Follow these cues to perform Ring Fall Out Extensions (triceps) correctly:

  • Keep the triceps in a fixed position
  • Isolate the triceps.

Diamond Press Ups

Complete 12 repetitions

Coaching Tips For Diamond Press Ups

Follow these cues to perform Diamond Press Ups correctly:

  • Keep the hips high and core tight throughout
  • If these cause any discomfort in your elbows swap the exercise.

Circuit 2

Complete this round 3 times.

Ring Chest Flies

Complete 6 repetitions

Coaching Tips For Ring Chest Flies

Follow these cues to perform Ring Chest Flies correctly:

  • Move slowly with control
  • Go only as far so that the hands are in line with the shoulders.

Ring Side Plank

Complete 21 seconds

Coaching Tips For Ring Side Plank

Follow these cues to perform Ring Side Plank correctly:

  • Keep the hips high throughout
  • Keep the elbow under the shoulder
  • Reduce movement as much as possible.

Ring Long Lever Plank

Complete 48 seconds

Coaching Tips For Ring Long Lever Plank

Follow these cues to perform Ring Long Lever Plank correctly:

  • Elbows are placed further from the feet to create a long lever adding difficulty
  • Place the feet in the rings and slide them back
  • Ensure you keep hips in line with shoulders.

Circuit 3

Complete this round 3 times.

Ring Top of Row Lateral Glides

Complete 5 repetitions

Coaching Tips For Ring Top of Row Lateral Glides

Follow these cues to perform Ring Top of Row Lateral Glides correctly:

  • Slowly extend an arm to the side whilst maintaining the same body position
  • Resist any movement as you extend the arm
  • Keep tension in the upperback.

Ring Bent L-Hold

Complete 20 seconds

Coaching Tips For Ring Bent L-Hold

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

  • Hold the knees in line with the hips
  • Keep the feet and knees together at all times
  • Create as much tension in the abdominals as possible.

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This workout was made by Sean Klein

Sean Klein

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