How to Start Calisthenics with Rings Only | Best Beginner Workout Routine

what's up guys welcome to this

informational video

so if you want to start with

calisthenics but you don't know how then

this video might be very helpful

why because today we will explain how

you can

train with rings only we will show and

explain the three most

important training topics to start with

calisthenics for beginners

and we will show a full 12 week training

program

to get you started with calisthenics so

let's start this video

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so why should you consider to train with

rings

well it's a very cheap option it's only

a one-time payment

and you can train forever then besides

this you can just train everywhere you

can hang these

on a tree on a goalie on any bar you can

find

outside or you can train at home and at

last you can practice almost

every calisthenics exercise with rings

so let's get started with the first

topic to start as a beginner with rings

and that is

training the basics

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all right so why should you start with

calisthenics basics first

first of all you should gain enough body

weight strength you should lay down a

good foundation

in order to prepare your body for more

difficult exercises because you probably

haven't trained before so it's really

important to

get a good foundation by building enough

strength but also building enough

muscle so you should train in a

relatively high rep range

by doing the exercises with repetitions

between

8 and 15 repetitions to prepare your

body

for more intensity and by training these

calisthenics basics first

you will also avoid injuries so first

let me explain

what the calisthenics basics are the

calisthenics basics are the push-up

the pull-up the row and the dip and

these exercises can be done

perfectly with rings so let me show you

how

so for example if you start with the

push-up when you first start with rings

we would recommend to start the push-up

with an inclined position

so you place the rings relatively higher

than the regular position

when you're comfortable and stronger you

can lower the rings a little bit down

to a regular horizontal position or you

can even

bring your feet in the rings and do

decline ring push-ups

so here you can clearly see how easy it

is to adjust the exercise just with

rings only

the same goes for the australian pull-up

or the bodyweight

row you can first start with the rings

relatively high so you do

high ring rows then if you get stronger

you can

place the rings a bit lower and you do

low

body weight ring rows once you get

stronger you can move on to the pull up

and the dip first when you start with

the pull up you can start with

negative ring pull ups so you jump up

grab the rings and let yourself down

as controlled as possible until you can

do

regular pull-ups without the negative

the same goes for the dip

you can start with your feet on the

floor and basically do bench dips but

now

in rings and when you get stronger you

can do the regular

dips so these were the basic

calisthenics compound exercises

which targets multiple muscles at the

same time but of course you can also do

more isolated exercises if you want to

focus

on more specific strength or build

muscle in a specific area

by for example doing ring flies to focus

on your rear delts

your shoulders or do chest flies to

focus on your chest

or you can target your arms by doing

ring

body weight bicep curls or you can do

the triceps three tip extensions with

the rings

and with this exercise you can also do

the rings in a

relatively high stand or a low stand

depending on your own

current level so when training the

calisthenics basics the goals that you

should strive for

are at least 20 push-ups 20 rows

10 pull-ups and 10 dips before moving on

to any harder exercises

so now let's move on to the second topic

that you should be working on

as a beginner if you want to start with

calisthenics and that is

building a strong core

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all right so why should you work on a

very strong core

first of all the core is always involved

in bodyweight training

think about the push-up for example

where you stand in a plank position

during the whole movement but also for

harder skills think for example about

the back lever where you need your core

to lift your legs up to be in a straight

back lever position

and the second reason is because the

core is the connection

between your upper body and your lower

body and this is really important to get

strong

and to progress fast with body weight

training so how to train your core

with rings well one of the most

important exercise

is the leg raise because this targets

the lower side of your abs which is the

most neglected part but also

the most important part because you will

use this for static exercises

such as the human flag foam lever and

the back leaflet

when you first start with leg raises we

would recommend to do the knee raises

and when you get comfortable with this

with doing eight repetitions you can

move on to the leg raises

and when this gets easy for you you can

move on to the toes to bar

exercise you can move on to the toes

toaster bars by bringing your legs

all the way up to the rings so the leg

raise is a dynamic exercise but it's

also really important to work on static

exercises

and the best exercise to do with rings

is the l-sit hold

so when you first start with this

exercise we would recommend to start

with the tucked l-sit by bringing your

knees in once you get comfortable in

this position you can do

a one-leg ljit or even move on to the

full l-sit hold

so these are two of the best exercises

to strengthen your core

and the goal for these exercises are 5

repetitions of the toes to bar

and 10 seconds of the l-sit hold so this

was the second topic

to start with calisthenics on rings

let's move on to the third one and that

is

training the skills

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so when you meet the goals in the

calisthenics basics

and the core exercises you can move on

to practicing

your calisthenics skills it's best to

wait with skill training and first build

your upper body strength

and core strength because skill training

goes a lot faster when you have

upper body strength and core strength

first and also because

skill training demands a lot of stress

on your tendons and joints because of

all the straight arm exercises which are

probably new for you so let us show you

a few skills that you can train

on rings first let's start with the

muscle up

when you train the muscle up with the

rings it's best to first start with

assisted muscle ups you're basically

gonna practice the transitioning part of

the muscle up but now with your feet

on the ground by first doing a

bodyweight row and then transition into

a standing dip

then you can move on to negative muscle

ups but first

bring yourself into a deep position and

from there

move down as controlled as possible hold

the pull up as well

when you go down until you let yourself

down into

a dead hang position once you feel ready

and you have combined enough

pulling strength and muscle up

preparation exercises you can try the

ring

muscle up then let's move on to the

static exercises

the back lever when you start with the

backlight for in rings it's really

important that you first

master the skin the get this exercise is

perfect to get your shoulders ready

of the mobility that is required for the

back lever

once you can do this you can strengthen

the back left foot by doing

the tucked back leaf by bringing your

knees all the way to your chest

once you can do this for 20 seconds you

can move on to the one

leg back lever when you can do this for

10 seconds

you can try the straddle or the full

back leaflet

and next to the back lever you can also

train the front lever

perfectly on rings same as the back

lever you can start with the tucked

front lever by holding the tick position

for about

20 seconds then move on to the advanced

tucked front lever

and when you feel ready you can move on

to the straddle front lever or even

the full front leafer next to these

static holes there are also dynamic

exercises to strengthen

these skills for example you can do

front left

or backly for races on rings for the

front lever race you basically start in

a dead hang

ticked position and from there you pull

yourself up

with straight arms all the way to the

top and go down and repeat this for five

or ten repetitions and with the back

leafer you do the same

but now you start in a tucked back lever

position

and pull yourself all the way to the top

these exercises are really good

to strengthen straight arm strength for

these exercises

so now that we have covered the

calisthenics basics the core strength

and also

the skills let's show you an example how

you can use a

full routine to start with calisthenics

with rings

all right guys so like we said before

you should first train the basics

and the core before you're gonna move on

to practicing the skills

and we would recommend to do this for

about six weeks and a perfect routine

to do this is a upper body lower body

split routine

and this is also the routine that we

used especially

in the beginning so on the first day

you're gonna do an upper body workout

so you're gonna practice the dips the

pull-ups the push-ups

and the rows then on the second day

you're gonna train the core

and your legs and then on day three when

you have 48 hours of rest between the

first day you're gonna train the upper

body again

you can do the same basic exercise but

you can also add some isolation

exercises then on day four you're gonna

do the core and legs again

and on day five you're gonna do the

upper body basic again

then you can take the weekend off or you

can do some flexibility or

cardio and then repeat this whole cycle

for six weeks

and then we're gonna move on to the next

cycle where you're gonna practice the

skills

so from week seven to week twelve we're

gonna have a different routine

and we're gonna split skill training

from basics training because from our

own experience

we noticed that it's most effective and

most convenient

to focus on skill training separately

from basics

because you only have to focus on one

specific training style so on the first

day you're gonna practice

skills and core together in one workout

and then on the next day you're gonna do

basics so these are the pull-ups dips

push-ups and all the other variations

on the third day you can do legs or

cardio or take a rest day

and from day four you're gonna repeat

the cycle again

so day four is gonna be skills and core

then on day five you're gonna do basics

again

on day six you're gonna do legs cardio

or rest

and on sunday you're gonna have a rest

day so this was

one full week of training and you should

do this for at least six weeks to see

significant progress in your skills

alright guys so this was our

informational video on how to start

calisthenics with

rings only so we hope this was helpful

make sure to use all the tips and also

to

start implementing the routine that

young just gave you

and also guys if you need a pair of

rings we have developed our own rings

made especially for calisthenics because

these rings are with a slightly thicker

grip than usual which is optimal

for calisthenics training so if you want

to get a pair make sure to check the

link in the description

and also if you want a full training

routine a full training ebook with much

more

information about calisthenics different

training routines different training

styles

you can just download this ebook for

free down below

so guys that's it for this video we hope

that this was helpful

make sure to put your thumbs up and also

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peace out peace out guys

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