60 minute intermediate quadricep workout with rings at home

Here's everything you need to try our 60 minute intermediate quadricep 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
  • Skater Squats
  • Circuit 2
  • Ring Chest Flies
  • Circuit 3
  • Ring Press Up to Pike
  • Circuit 4
  • Single Arm Top of Ring Row Isometric Hold
  • Ring Elbow to Hands Plank
  • Ring Pull ups

Circuit 1

Complete this round 3 times.

Skater Squats

Complete 4 repetitions

Coaching Tips For Skater Squats

Follow these cues to perform Skater Squats correctly:

  • Do not touch the back foot to the floor
  • Gently touch the back knee and stand back up
  • Use a counterbalance if required.

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.

Circuit 3

Complete this round 3 times.

Ring Press Up to Pike

Complete 7 repetitions

Coaching Tips For Ring Press Up to Pike

Follow these cues to perform Ring Press Up to Pike correctly:

  • Perform a press up, keeping the elbows close to the body and touching the chest to the floor
  • Bring the feet towards the hands and lift the hips up
  • Keep the legs straight throughout if possible.

Circuit 4

Complete this round 3 times.

Single Arm Top of Ring Row Isometric Hold

Complete 36 seconds

Coaching Tips For Single Arm Top of Ring Row Isometric Hold

Follow these cues to perform Single Arm Top of Ring Row Isometric Hold correctly:

  • Create a lot of tension in the upperback, then transfer into the single arm
  • Keep hips high and core tight.

Ring Elbow to Hands Plank

Complete 10 repetitions

Coaching Tips For Ring Elbow to Hands Plank

Follow these cues to perform Ring Elbow to Hands Plank correctly:

  • In a plank position with the feet in the rings, slowly lift the one arm then the other to the tall plank position
  • This is very challenging
  • Try and reduce movement as much as possible whilst you complete the exercise.

Ring Pull ups

Complete 7 repetitions

Coaching Tips For Ring Pull ups

Follow these cues to perform Ring Pull ups correctly:

  • Keep feet together, core tight
  • Hands can turn as you pull.

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This workout was made by Sean Klein

Sean Klein

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