Complete Ring Workout for Building Muscle & Strength (follow along)

Then you've come to the right video.

What's up, guys?

It's Michael here from Calisthenics Family

Today we're going to do a workout

with rings that you can follow along with me.

If you're into calisthenics training,

you should definitely train with rings once in a while.

Ring movements

This routine is for

that want to train their upper body in a complete way.

That means we're going to hit our chest,

our shoulders, our back, our rear delts,

and also the biceps and triceps,

Next to it,

we will be

working our core muscles throughout all movements.

In this workout,

we will do

I'll give an easier variation in case the one I'm doing is

yet to hard.

We've also added this workout routine

to our Calisthenics family workout app,

so you can take it

anywhere you go and measure your progress.

So make sure to check that out.

are you ready?

Let's get started and make sure to follow along

this workout all the way until the end to discover

We first going to start with two exercises,

And we're going to do this exercise for six repetitions

and we're going to do this in a superset form.

And while setting up the rings

for the new exercise, that's going to be the resting time.

So make sure your your rings are ready for the pullups.

And let's get started.

We're going to grab the rings for with an overhand grip

like this,

completely dead hang

and all the way up.

Let let's do six repetitions.

Let's go.

Nice and controlled,

all the way to your chest if you can.

hold it at the top

Last one.

Hold it.

All right, great.

Now let's set up the rings

for the dips .

So you want to get the rings

like,

all like shoulder height.

and let's get in

the starting position.

Straight arms and

go pretty deep if you can push all the way up.

This was the first one.

we’re going to do five more.

Nice and controlled

last one.

All right, Nice guys.

So this was the first superset.

Now let's move on

to the second super set in which we're going to do

With this exercise, the rear delt fly.

We want to bring their rings a little bit.

Outwards like this,

they're already at the perfect

height, so that's very convenient.

From here we’re going to grab the rings with an overhand grip again

Step forward,

really retract your scapula

Chest is up. From here, you're going to bring

the rings outwards like this

and really squeeze your upper back muscles.

And we going to target the rear delts, too.

So we're going to do this for eight repetitions.

Both exercises. Let's go.

Three, two, one,

Come on.

Try to keep straight arms.

last one,

All right, great.

Now let's bring the rings down

because we're going to do the ring push ups.

In the meantime,

you can take a rest.

Let's bring them like the upper side of the ring

should be in line with your knee,

at least in my case.

All right,

grab the ring.

Step forward like this.

Straight line. Chest is up.

Move a little bit backwards,

Tense your glutes, your abs and let's go down.

You want to go very deep

and we're going to do eight reps.

Three squeeze those rings to get a squeeze the chest.

All right, let's go

Last one

All right.

So now take some rest.

Let's prepare for the next two exercises.

which is

So we just finished with this push exercise.

Now we're going to start with a pull exercise again.

The chin up hold.

So let's bring the rings up.

In the meantime, you can take a rest

from the last superset

and bring them pretty high.

And just like this.

Okay, Chin up hold

With this exercise, we're going to target our biceps.

So we want to get the rings

in a supinated grip like this.

Starting at a deadhang

we're going to hold it

for 20 seconds and afterwards we're going

to go to the chest flies.

All right, guys, let's do this.

In one, two, three.

Let's go up and hold 20 seconds.

And go back in a controlled manner.

right.

I'm going to go straight on to the next exercise,

which is the ring chest fly.

So you want to bring the rings pretty low,

like the downside of the ring

should be in line with your knee.

Just like this.

There we go.

Make sure they’re even

bring this up a little bit.

Okay, So now you're going to grab the rings,

walk forward

until you're in like a diagonal line.

Ring your chest forward, arms straight in the beginning.

And from here.

Ring rings next to each other

and bring the rings out like this.

You can bend your elbows a little bit

and push back towards each other

and really focus on squeezing your chest.

All right.

We're going to do ten repetitions.

So let's get ready.

Come on.

Two more.

Come on.

Last one.

All right,

now let's move on to the final superset

the last two exercises, which is

So we're going to start with the single ring bicep curl.

So the ring is actually already in the perfect height.

We're going to grip the rings

in a supinated overgrip position like this

so we can really focus on contracting the bicep.

From here, we're going to stand in a diagonal line.

Stand on your heels from here,

bring the ring to your chest, and really focus

on the contraction of the bicep.

Okay, We're going to do this for 12 repetitions

because we want to get those massive biceps.

All right. Are you ready?

Let's get started.

really focus on the contraction at the end.

Come on.

Four more.

Last two.

Come on.

It was getting hard.

All right, guys,

let's move straight down to the very last exercise,

which is the single ring tricep extension.

So with this, we're going to grab the ring again

from here.

We're actually going to do this the other way around.

So we're going to walk forward

like this.

And from here,

you want to bring your elbows

underneath the ring

like this

and push back up.

Make sure your body is straight.

And we can do this for 12 reps.

Are you ready?

Let's go.

Last four

Come on

All right,

Great job.

Now, let's finish this

video, guys.

All right, guys, That’s it, the full workout,

make sure to do about

to get an effective workout in.

With each workout,

try to do more reps or take less rest in between.

You can also check out this workout in our calisthenics

Family workout app

where you can keep

track of your progress and follow a lot more routines

and workout plans for building muscle mass,

gaining strength, improving mobility and learning

all the amazing calisthenics skills.

So make sure to check out our app and the Google Play

or App store and download for free.

Check out the link in a description.

Lastly, let's get into

This week we will give away one

set of our calisthenics family ringsso one of you can

do this workout with our rings with optimal grip.

after publishing this video.

The winner will be announced in next week's video.

This is what we gave away in last week's video,

and the winner will appear right here in the screen.

Congrats.

All right, guys, Thanks for following

this workout with me.

I hope you like this video.

and make sure to, like, subscribe

and put your notification bells on so

You won't miss the giveaway winner next week.

Peace out and I'll see you soon.