Do this Calisthenics Rings PYRAMID Workout to Build Muscle FAST

what's up kelly fam it's micah here and

today i'm gonna show you a quick and

effective

ring workout that you can do outside

anywhere to build muscle

and to maintain your strength so let's

get this workout started

[Music]

profanities

all right guys so welcome to the video

so we're gonna do a ring

workout today and of course the biggest

advantage of the rings is that you can

do it anywhere

especially during these times when like

most of the gyms are closed still to the

like the corona virus it's a great

option to still

maintain your strength or it's also an

opportunity for you

to start calisthenics to start training

so today we're gonna do an upper body

workout and follow along so you can do

this with me

and the special thing about this workout

is that we're gonna work in a

pyramid style of training this time so

it's also kind of a challenge today

so we're working up from relatively low

repetitions

up to higher repetitions starting with

six repetitions

up to 16 repetitions so we're still in

that

like that muscle gaining uh hypertrophy

rep range of training so we're gonna

combine three pull exercises and also

three

push exercises alternating between the

exercises

and guys make sure to watch this video

until the end because we have a special

giveaway at the end of the workout we've

already set up the rings here at this

goal post which you can find at any

park outside so let's get this workout

started

all right guys so we're gonna start with

the chin ups and i'm gonna use this

uh chalk for more grip on my hands

especially on the rigs

you need a lot more stabilization which

is also really good

to alternate with your trainings

sometimes train with rings sometimes on

the bars

so first exercise six repetitions after

each exercise we're gonna have

60 seconds rest and then we move on to

the next one

so let's go

all right so bring the rings a little

bit closer hands in like this

supinate grip hang out and

[Music]

one

[Music]

all right that was the first one

[Music]

all alright so the second exercise ring

dips for eight repetitions

let's go hang

and as deep as you can push out

two three

four five

[Music]

six seven

[Music]

eight all right 60 seconds again

for the third exercise bodyweight rows

[Music]

so again so we're gonna bring rings a

little bit lower

towards the waistline

[Music]

all right so with the australian pull-up

make sure that you

pull the rings as close as possible

towards your body

four three two one

heels on the floor

right

all right 10 repetitions in now we're

moving on

to the fourth exercise 12 repetitions

ring push-ups so

let's bring the rings even lower

and this is so nice about the rings

because as you can see with only

one piece of equipment you can just

alternate

the angle and therefore the exercise

[Music]

the higher you're going to bring the

rings the harder the exercise gets

because you can push even lower to the

ground

try to keep the ranks as still as

possible

[Music]

all right five

four three two

one and 12 repetitions

[Music]

so now we're moving on to the last

pudding exercise which is the ring

bicep curl target

biceps we're gonna do 14

repetitions in total

[Music]

so bring the rings in the same line as

your shoulders

a little bit underneath and from here

we're gonna

hang backwards and pull the rings

towards

our neck towards our face

[Music]

how many seconds do we have left five

seconds left five seconds right four

three two one so hang like this

heels on the floor

bang rings towards your neck

try to squeeze them all the way

one second here six

seven eight

nine

[Music]

all right now we're moving on to the

last

exercise of this pyramid

the tricep extension so we're gonna

bring the rings a little bit lower

[Music]

how many seconds 30 seconds left 30

seconds left all right

so with this exercise it's really

important that you

keep focusing on targeting the triceps

by bringing the elbows in

so don't push like this really bring

them

underneath the rings all right

let's go five four

three two one sixteen repetitions

one two

three four

five six

seven eight

nine ten

[Music]

oh all right guys so that was the full

pyramid of this workout really

really quick and effective just target

my whole upper body

feel the pump in my chest and my back

biceps triceps

and a nice challenge would be if you're

gonna try to do this routine this

pyramid

as fast as possible so taking less rest

in between the sets

and then you got a really killing

workout you can do this routine

anywhere so that's a main advantage of

the rings

as you can see you can just alternate

the angle so if one exercise is too hard

you can of course also do lower

repetitions per

set so guys try to do two or three

rounds

then you work for like 45 minutes have a

really

effective workout in just outside that's

what i'm doing right now

when i have when i want to have a quick

workout in when i'm really busy

and guys like i said in the beginning of

this video we're gonna have a really

nice giveaway

so we're gonna give away one pair of

these rings from

street games so last week or a few weeks

ago

we gave away the weight fest this time

the ring so you can train anywhere

so how can you win this let us know in

the comments

why we should pick you as a winner and

you also need to go down to our

instagram post there you can find the

giveaway

post uh comment why you should win also

follow street games and

tech 2 friends you can find all the

links down

in the description alright guys that was

the complete workout with

rings that you can do anywhere and we

have also lots of other routines you can

find on my youtube channel so guys don't

worry you can train

anywhere also when the gyms are closed

and also

without rings we have created a full

calisthenics routine that you can do at

home without any equipment you can find

the link

of the video right here in the corner

and it helps you out it gives you a

free routine for three days per week a

full body routine so make sure to check

it out

and if you need more help with your

calisthenics journey just check out our

website gettysingsfamily.com

you can find lots of workout plans over

there and also online coaching

so guys that's it for this video i'll

get you guys one of the next ones

peace

[Music]

when i out calisthenics family and they

were offering this program plus the

online coaching for a very affordable

price

so i decided to try it if anyone's

looking to start calisthenics i would

highly recommend this

it will do the same for you i'm gordon

and i've been with calisthenics family

for

almost three months now and all the time

i've had yannick as my trainer

like michael ariana can just be like

that little extra push

to keep you going you also see in the

pictures i'm really proud of myself that

what i achieved in the last eight weeks

go for it and start your journey

[Music]

you