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Beginner Ring Calisthenics

Get ready to build real functional strength using gymnastic rings and a box! This workout will challenge your stability and body control in a fun, rewarding way — you'll feel stronger with every rep.

domi

Created by

domi

Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

2

Shoulder Circle

2 sets × 30s, 30s

3

Cat-Cow

2 sets × 30s, 30s

4

Step-Up (Knee Raise)

2 sets × 10 reps, 10 reps

Skill Practice

1

Ring Support Hold

3 sets × 20s, 20s, 20s

2

Inverted Hang - Rings

3 sets × 20s, 20s, 20s

3

Scapular Shrug

3 sets × 8 reps, 8 reps, 8 reps

Main Workout

3 circuits

Row Progression

Progressive exercise

2

Knee Push-Up

1 set × 10 reps

3 circuits
1

Squat

1 set × 10 reps

2

Dip - Bench

1 set × 8 reps

1

Plank

3 sets × 20s, 20s, 20s

Cool Down

1

Hip Flexor Stretch

2 sets × 30s, 30s

2

Chest Stretch

2 sets × 30s, 30s

3

Child's Pose

1 set × 45s

Beginner Ring Calisthenics - Bodyweight Fitness | Bodyweight Fitness