Beginner Ring Routine
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- Опубліковано 1 жов 2024
- This video outlines a Beginner Ring Routine, for anyone wanting to build muscle, get strong and develop fun skills on Rings!
The work out is:
1. Passive Hang 60s
2. Passive to Active Hang x 10 reps
3. Support Holds 5-15s x 2-4 sets
4. Rows 6-10 reps, 2-4 sets
5. Dips 6-10 reps, 2-4 sets
6. Chin Ups 6-10 reps, 2-4 sets
7. Push Ups 6-10 reps, 2-4 sets
8. Skills & Play (Free Play)
Try to work in a range not quite to failure. Leaving one or two reps in the tank is a good idea.
If you experience sharp pain then stop.
I use 32mm rings by 5Billion which can buy on Amazon via my affiliate link here: geni.us/ERLFY2c
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Happy Moving!
Thanks just what i need as beginner 😊
and the journey begins...
@@HoangNguyenDinh-g7v let's goooo
hi Aaron. Tks for posting the routine. Are the exercices to be done ir pairs, like super-set, A1, A2, B1,B2,C1,C2.... ?
You can do it that way for sure if you have capacity otherwise having a rest on 90s between is OK if the body needs that to recover.
Hi Aaron!! You’re routines are awsome. I’ve been doing this ring’s workout and the staldder press drils, you’re just missing a lower body strenght routine!!!
That's a great idea for a future video! Thanks for sharing and great to hear you're working through the drills. Wishing you lots of progress!
May I ask, is the order of the Beginner Rings Routine important?
I only ask because by the time I've gotten through to the pull ups & push ups, my arms are f*cked.
You can move things around if you need. Typically you just want to be sure to get a good warm up before the harder work. Keep things the same for 6 weeks once you settle on the order.
Hey Aaron Great Job i like you Videos, i ask me in what for a Country is it Looks sooo naturaly
Thanks for watching. I'm in Australia!
Can we be friends?
You got it!
10:12 you got a great flow here 👌🔥
Thank you!
I usually tend to overthink workout planning and sometimes don't even get properly started on those then. But I've seen your Ring Routine when it came out, got motivated and just started - 5 months in now, and counting. Started out with eccentrics, took it slow and adapted. Thrown together with the diagonal stretch and some tai chi eagle arms from ido portal and all of that three times a week makes for an awesome workout. After a few more weeks I'll be starting to work on those muscle ups.
That was the long version - short version is: thank you and be well!
That's unreal! So stoked to hear of your progress! Well done, takes alot of discipline to persevere. Can't wait to hear about that muscle up in due course!
@@agrifforama Thx, I'll keep you posted 💪
Sooo... I have a problem!
I have suffed from depression for a while. One symptom is lack of motivation.
Oddly "Just Do It" is a known remedy for depression.
While I know this in my heart along with "Doing the same thing over and over again and expecting different results....."
If I want a gymnasts body, I must do gymnast exercises!
Yet I continually fail to get off my ass and "just do it"
If I were in the USA I would probably be on skid row, because even though I know what should be done, I don't know how to want it, enough!
I want it! But obviously... Not enough.
So I guess my question is...
How do you move from a state of "not doing", to a state of "doing"?
How do you bring yourself, to get off the couch?
Great question man and thanks for sharing. Having suffered depression myself and alcohol addiction I know how complex it can be. For me the real turning point was a type of rock bottom and my need to change became so overwhelming that it forced an intense emotional commitment to a new path. With that I created a plan for myself, got some online coaching and support and have been able to maintain this new healthy lifestyle for 6 years now ongoing. If you would like to chat more about it please send me an email agrifforama@gmail.com
Thank you for you offer of help! I' e sent you an email.
@@hugglebear69 thanks mate. I'll check it today!
Hi, I got a pair of rings two weeks ago, and was humbled.
At the moment I am doing push ups, pull ups, and dips to a greater or lesser degree of success until the shaking stops and I have built enough strength to progress.
When can I expect the shaking to stop?
(Sure, everyone's different but a ballpark figure)
Great video, thanks
Hi Malcolm! Awesome to hear you're starting out on the rings! The shaking will settle down after a few weeks of consistent practice in most cases. When I'm fatigued it returns! But the stabilising tissue in your shoulders will adapt soon enough. You just have to hang in there (pun intended!). Please let me know how you go!
Hi Aaron! I've settled into a "Alternating Days" routine.
Day 1. Beginner Rings Routine
Day 2. walking 2 hrs x 128 bpm (approx 6 km)
Day 3. Rings Routine etc....
Weekend x 2 walking
I want to put a movement session in there somewhere...
Where would you recommend?
@@hugglebear69 this is fantastic! You could have another session for movement where you focus on mobility and some locomotion. That should compliment the rest of your routine nicely. If you need help with some ideas just let me know!
Do you mean. 3 x Day Routine? (1. Rings/2. Walking/3. Locomotion & Movement)
@@hugglebear69 yeah...that could be a nice mix if you have the time available.
Just got my first set of rings and been trying a few beginner routines and really enjoying it. Love this vid and going to give it a real go over a few weeks and hoping to find some gains/progress.
Stoked to hear this Lee! I'm excited for you! Let me know how you go! Yewww!
@@agrifforama thanks man and will do.
@@agrifforama sets going well and finding I’m able to do higher reps and more sets now which is great. However, I’m finding that my grip seems to be sliding down to my fingers a little rather than the palms, is this ok and if not what do you suggest?
@@leepennington3098 you could try some chalk to help a little with the grip. It can help alot. So great to hear you're progressing!
That green biodiversity in the background is too sick! Awesome!!!!!!!!!!!!
Im blessed to have forest all around me! I love training outside!
Yes yes, it’s all about building upon these fundamental skills. Thanks for sharing
That's it! The basics never get old and stay part of the program forever, even as some of the harder skills become accessible! Thanks for watching!
Love this, Brother 🙌🏽 thanks for giving away so much value for free.
Any time my friend!
This is gold 🔥🔥🔥🙏🙏🙏
Cheers mate
@@agrifforama just done my first proper rings session following this routine, I’m knackered 🙈😎🔥
@@adam.motions they offer such a great workout for the upper body! Great work!
@@agrifforama what frequency would you recommend? I’m also doing your locomotion course, shit loads of yoga and handstand practice
@@adam.motions once a week to start with the rest of your work should be sufficient but you could look to increase the reps or sets over time to add progressive overload as you get stronger.
Epic man! Shot really well and loved the cameo from her!
Thanks Phaon! That's my daughter. She loves playing on the rings! 😊
yes yes
Yes!
Hey Aaron, lovin the videos! I’m curious how many times a week you do or would do this routine? Thanks brotha 🙏🏽
Thanks for checking it out! Twice a week has been enough for me ive found in the past. You can progressively overload the reps and sets over time to make it harder as your body adapts. But keeping it at 2 times a week is ideal for recovery.
@@agrifforama Awesome thanks so much brotha!
@@therealgeronimo1127 anytime brother! 😁
Niiiicelittle routine at the end! Looks very controlled and calmed. Your rolls are incredibly solid! 👍
Thank you my friend! The fundamentals I went over in this video helped me get to those more intermediate moves! Good fun!
@@agrifforama yes absolutely! Would you describe or recommend some gane changers for achiving the back roll?
@@turnschuh2901 once I got these fundamentals sound, I learned the muscle up, then the front roll, then the back roll last. The back roll is in my opinion the hardest of all those skills. RTO dips help, as does using a band between the rings to support you when your first learning them. There is a knack to the timing of them too. Maybe I will make a video just on that in the future?
@@agrifforama yes exactly. I own all these moves except the back roll. And yes I also think RTO dips are fundamently. Not my favorite excercise ;) ...but consistently doing them. And massive problems with the false grip when hangig inverted... while capacity for around 5 normal muscle ups. So, thanks man for the vid and the words!!!
@@turnschuh2901 great work my friend. In that case, I would give the band between the rings a try to spot you and focus on maintaining that false grip while you invert and roll backwards. It sounds like you have all the strength needed, so it will just be a matter of figuring out the timing and coordination of the roll and having a band between the rings is a great way to start that process.