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Ring Warrior Workout

Get ready to challenge your upper body and core like never before — the rings will push your stability and strength to the limit, leaving you feeling seriously accomplished!

Created by

domi

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 15 reps, 15 reps

Shoulder Circle

2 sets × 15 reps, 15 reps

Ring Support Hold

3 sets × 20s, 20s, 20s

Row Progression

Progressive exercise

Main Workout

Push-Up - Rings

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

Row Progression

Progressive exercise

4 circuits

Dip - Rings

1 set × 8 reps

Jump (Box)

1 set × 8 reps

3 circuits

Ice Cream Maker (Tuck) - Rings

1 set × 20s

Step-Up (Knee Raise)

1 set × 12 reps

Row Progression

Progressive exercise

Ring Support Hold

3 sets × 30s, 30s, 30s

Cool Down

Chest Stretch

1 set × 40s

Shoulder Stretch (Cross-Body)

1 set × 40s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 40s

Child's Pose

1 set × 45s