Gymnastic rings are probably one of the best pieces of fitness equipement that you can get. They are highly versitile and can be used by beginners, intermmidiates and advanced athletes.
Just remember that something that is easy on the bar is gonna be a lot harder when performed on the rings. This is because rings add the stability aspect to the exercise making you work harder, which long term makes you stronger!
Here is an example of an upper body workout you can perform anywhere, given that you brought rings with you.
1.Ring muscle-up progression
If you can do a full muscle-up great. If it is too hard for you do negative reps (starting from the dip position and slowly going down) or combine false grip pull-up with dips. Do the progression that allows you to do 8reps and go for as many sets of 5 as you can while resting 1 min max
2. False grip L-sit pull-ups
If this is too hard for you try normal grip, or leave the L-sit position out for now. Too easy? Place the rings on different levels making it harder on one hand, just remeber to switch hands. Do 5 sets of max resting 1 min 30sec between the sets
3. Handstand Walks
If you’re not feeling comfortable with this one then do the wall walks instead. Perform 5 walks x max amount of steps, rest 1 min between the walks
4. Wall supported HSPU
To make it harder put your hands closer together, to make it easier go wider or do the pike push-up. Perform one set of max followed by 5 sets of 6-8 reps. Rest 1 min between the sets.
5. Ring Dips
If you can’t do 5 reps do the harderst push-up variation you can perform 8 reps with. If you can do more than 20 reps then raise your hips at the end of each rep as if you were to do the tucked planche. 4 sets of max, rest 1min -1min 30 sec.
6. Leg raises
You can do them on rings, on the ground or find something to hang from. Easier variation would be knee raises, harder V raises or front lever pulls.
4 sets of 8-15 reps. 1min -1 min 30 sec rest between the sets.
That’s it! Great to perform outdoors!
In case you have any doubts when in comes to the technique of these exercises, check out my insta or Fb video or send me a DM 🙂