Full Body Gym Ring Follow-Along Workout Session
If you’re like me, you want a workout that’s efficient, hits all the major muscle groups, and doesn’t require a ton of equipment. Gymnastics rings are perfect for that. They’re super versatile, easily adjustable, and can be your go-to for a full-body workout in under an hour - even if you’re short on time or on the road. Let me walk you through what I believe is the most efficient and effective way to use gymnastics rings for a complete bodyweight workout.
you can check out the full follow-along video here :)
But first, why rings?
I personally think they are the single-most adaptable piece of exercise equipment. Whether you’re just starting out or have been training for years, rings allow you to adjust the difficulty of exercises to match your level. Secondly, they’re easy to take with you anywhere - especially the minimalist ones my brand makes - so they’re ideal for using when you travel, want to get a session in at home, or if you wanna elevate your workout at the park.
The key to squeezing the most out of your workout - and something we’ll be putting to use in this one - is using supersets.
What is a superset? It’s when you pair exercises that target opposing muscle groups. This approach not only saves time but also keeps your heart rate up, turning your workout into a cardio session as well. Efficiency at its finest! ;)
So for this session, we’re going to structure our workout with supersets, hitting different muscle groups with each pair of exercises. Ready? Let’s dive in, starting with the upper body.
1. Push and Pull Superset
Push Exercise: Pike Pushups(beginner) —> Handstand Push-Ups(advanced)
We’re kicking things off with a push exercise. Personally, I like to go with full-range handstand push-ups, but if that’s not your thing yet, no worries - I’ll show you four different levels, so you can pick the one that challenges you but is still manageable.
After your set, take a breather - about 15 deep breaths should do it, which is usually just under a minute. You want to take enough time to recover, without slowing down the workout.
Take a look at this clip to see examples of different exercises you could do for the push part of this superset, depending on your level.
Here are just 4 examples of push exercises but there are a ton more examples on my app that you could do.
Pull Exercise: Assisted Pull-ups —> Assisted One-Arm Pull-Ups
Next up is our pull exercise. I like to do assisted one-arm pull-ups, but as always, adjust the difficulty to your level. Make sure to work both sides to keep things balanced.
You’ll repeat this push and pull superset for 3-5 sets. Beginners might start with three sets, while those more advanced can push for five.
By the end of the push-pull superset, your 3-5 supersets will amount to 6-10 individual sets of work.
So, it would look something like this, for example:
Set 1:
Push-ups
Rest 1 min
Pull ups
Rest 1 min
Push ups
Rest 1 min
Pull ups
Rest 1 min
Push ups
Rest 1 min
Pull ups
Rest 1 min
Repeat 3-5 times, then start next superset
Caption: As with the push part above, in this clip you can see 4 examples of pull exercises you could use to superset with your push exercise.
4 variations, increasing in difficulty, for you to choose from for the pull portion of this push/pull superset
2. Dip and Row Superset
Dip Variation
Our second superset begins with a dip variation. I usually go for weighted dips, but if bodyweight dips are more your thing, go for it. The goal is to choose an exercise where you can get in 5 to 15 reps.
Dips are one of the best exercises for hitting your chest, front deltoids, and triceps. When they are performed on gym rings, as opposed to dip bars for example, these muscle groups are hit especially hard. The result? After consistent training doing dips on rings, you will inevitably get super strong.
4 dip variations you could choose from based on where you're at in your fitness journey, starting at assisted dips using a resistance band and, at the more advanced level, weighted dips.
Row Variation
Pair those dips with a row variation. I’m partial to one-arm rows, and a little tip: keeping the rings at about hip level saves time because you won’t need to adjust the height between exercises.
As with the first superset, aim for 3-5 sets, taking about a minute of rest or maybe a little more between each. Remember you want to rest enough to try and maintain the quality of each set. .
4 row variations: beginners might start by doing a variation where you are not yet parallel to the ground, whereas more advanced athletes can train the one armed row.
3. Leg Superset
Squat Variation
To wrap up the full-body workout, we’re moving to the lower body. To be completely honest, this is something I usually do not incorporate into my personal workouts, as I usually will focus more on jumping and tricking for my leg training. If you, too, have an alternative exercise you prefer for training legs, then obviously that’s perfectly fine. I think the key is to at least do something for the legs, to maintain overall fitness and balance in your training.
All that being said, for this superset, you can start with a squat variation. I incorporate resisted one-leg squats into my routine, which doubles as part of my vertical jump training. You can opt for regular one-leg squats or any variation that suits your level.
When it comes to legs I usually prefer to train explosive movements such as the vertical jump, but for those looking to develop their leg strength with more typical strength-building movements, the one legged squat is one of the best exercises out there.
Leg Curl Variation
Pair those squats with a leg curl variation. This exercise is for those looking to hone in on hamstring development. You can see in the following clip how to tweak the difficulty by adjusting your body’s position relative to the rings.
We made it to the last exercise! Hamstring curls are great for developing - you guessed it - your hamstrings. The difference in the difficulty levels of this movement is slightly more nuanced in the clip, but it's simple: the closer your butt is to the rings, the easier the hamstring curls are.
Wrapping Up
Depending on how many sets you do, this workout can take anywhere from 30 to 50 minutes. Not bad for a complete full-body session using just gymnastics rings, right? The beauty of this routine is in its simplicity and effectiveness - it’s a workout you can rely on, whether you’re at home, traveling, or just crunched for time.
If you’re curious about the equipment I used - like the rings and resistance bands - they’re all sustainably made by my brand, Movement Made. Also, if you want more workouts like this, you can find them in my app, Berg Movement, available on the App Store.
Finally, I’m always looking to create content that helps you on your fitness journey, so drop a comment or message me with what you’d like to see next. Catch you in the next session!
Leave a comment!
Share Post!
