Full Body RING Workout. Gaining Strength the Smart Way.
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- เผยแพร่เมื่อ 17 พ.ค. 2024
- Full Body RING Workout with sets and reps and directions on how to progress in order to make optimal muscle and strength gains. In this routine, we use pause reps and focus on high quality so you activate the right muscles and make tons of progress with each workout.
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This routine focuses on quality to gain that calisthenics muscle and strength. This is a super time efficient, full body routine using just gymnastic rings hanging from a tree. We train the pullup, pushup, squat, and hamstring curl. Using pause reps to activate more muscle and ensure healthy movement patterns.If you've never trained with gymnastic rings before you will be suprised at how much your muscles have to work to perform the movements.Get stronger, make gains, and do it in a short period of time. Let's go! - บันเทิง
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I've really enjoyed this workout the last couple months. It's simple, time efficient, and really effective... especially for beginners to intermediates who could use some work activating the correct muscles and making for perfect. I get a lot of joy out of walking to a park with my rings in my backpack, finding a nice tree to hang them on, putting on some music, and having a nice session under the sun (rare in London :) Remember start with 2 sets and add 1 per week....Enjoy making some strength and muscle gains and let me know how it goes - Josh
If you are touring Europe you should definitely visit Åland islands :)
I just got rings, as a beginner to movement and workout, gotta correct some years of bad habits, not doing anything with my full weight yet, just mainly getting comfortable with hanging in all kinds of ways, and push ups, planks & rows, and I use them to stretch, they are so incredibly versatile. I have them setup where I am the most and kinda use em as a monkey would a branch when I notice I've sat long enough on the chair get into a position where I can easily shift between squatting and hanging, just make sure I've got lots of movement in in a day I wouldn't have otherwise, and it's crazy how quickly you can feel a difference and feel your core toning up and see your arms grow. I'm going very slow with weight as I don't want to tear anything, I've had a sore shoulder for months with limited mobility but that's already improving as soreness is down and mobility is up. I'm just going to continue naturally until I feel I can start to use my whole weight for the exercises.
I kinda just want it to become a habit, instead of doing sets a bunch of movements you just live each day. or instead of pressing play on a video and sitting here watching it, watch it from the rings.
Love your short but Concise Vids 👌
How cool were those 2 little Kids playing ball like you weren’t even there.
Howz London
@@tanzkatzen Love it. Keep exploring!
@@brendansaunders8958 Thanks bro
Love this kind of workout programming. I’m definitely gonna give this a try. I don’t feel like I’m strong enough to use the rings yet but I will give those hamstring curls a try. This reminded me of the videos I’ve been watching by K boges in the simplicity presented here. Good stuff!
Totally amazing! Always unbelievable! Thanks
As always, simple and effective 👍
Awesome tips! Keep up the great content!
Ahh, perfect timing, man! I'm getting ready to see London/Spain/Germany this August and thought "I better bring my rings". Now I've actually got a plan for what to do with them; many thanks 🙏
Love you guys man!!
Very nice. Thank you . Will add to my programm.
These are the Rings of Power worth watching!
Was looking for a simple ring routine to get back into working out after a busy few months. Thank you! :)
Good timing. Keep it short and simple :)
Great video. Thanks for sharing
This is good stuff man
Good workout info dude
Keep training＝stronger yours👏🏼
Josh, I love it
Hey Josh, thanks for all the amazing content! I was wondering where you get your shorts and track pants? I have been looking for ones like you are wearing for a while.
Thanks,
Yannick
Coincidentally I just decided to change my workout routine “from quantity to quality” and also enjoy it very much so far. The main benefit I see is that I don’t suffer from the usual muscle soreness which often hits after intense workouts. Eventually this muscle soreness causes very long breaks for recovery, not to mention lack of comfort for a few days almost every week. Concentrating on quality and reducing intensity to 50-60% max makes me feel pumped but without burn and without severe soreness next day. Now I can workout more often which I consider more beneficial for the body. I am not looking for muscle growth, a good balanced overall body strength is all I need. I think this type of workout might be the solution, time will tell.
Thank you very much!
Thanks Josh, amazing routine. I've a question! Do you cycle through all three exercises for each set or do you finish all sets for each specific exercise first?
Pull, push and squat great. Greetings from México 🇲🇽
Let's go!
Hey, Strength Side family!
I was looking through some of your first posts ever made on this channel (that are still up) and noticed lots of content being about anterior pelvic tilt. Strangely, that's one of the, let's say "problems", that I'm dealing with right now. I am learning to engage my core and glutes, all thanks to you! One question also popped into my mind: did you have issues in the past with it which led you making content about it? Or was it something else? Respect for not deleting the old posts.
All the love and strength!
would also be interested in a video about that as I have also been struggling with lower back pain stemming from apt
@@raull.8320 thank you for taking the time to reply, dude! Hip and hip flexor stretches while strengthening the glutes, hams and core have helped me tremendously. Still not perfect but getting better.
These Guys are Next Level 👌👌. And most of their Vids are no longer than 10mins
Yea I found people really liked those videos so I made a bunch haha. But ultimately I found that smart training in calisthenics fixes the problem. FOr instance with the ring pushup you see in this video, that's ultimately making you lock in your spine and rib cage by activating the core and glutes. Gymnastics/calisthenics movements require the "hollow body" position which ultimately fixes anterior pelvic tilt :)
Your workouts are simply the best because of thier natural nature, You dont feel being pressed to go to the gym and do weird isolated exercises but you actually enjoy the movement and learn appreciating working on Your body like everyone should, much love
Adding some assisted pistol squats holding onto the rings with as minimal effort from the arms as possible is a good exercise to include in a ring routine.
Hey Josh! great content as ever! I like to add some partial reps in the hard portion of the movement. Applied to the ring pullup this would be to stay close to the chest with the rings.
That's a good one too. I find the pause less taxing on the body, so you can handle more reps
@@Strengthside Yeah, thats a good point...
Great video. Curious how much of your physique is calisthenics. Or so you augment with weights too?
Welcome to England, mate! Have a great trip.
Thanks bro it's been great
Hi Josh. I am looking for a good recommendation on for rings and straps that I can easily set up and take down when I go to the part to work out. I ran into a guy at the park today who hadstraps taht I believe were from evolutionize. Thanksfor for all you do.
Hello Josh & Strength Side Team, can you please send a link to get hold of the rings and belts you use in this and other videos? Just want to use the proper tools even if they are basic. Thanks a lot .
Thanks for your guidance - Patrick
Nice
This is weighted calisthenics without weights, i tried and is the same thing, I'm feel good 👍
Yes Sir! :)
perfect...had my rings for a few weeks now. How the heck do you get your ring down when they're up that high?
Hi Josh, thanks for the great video. I notice you make much more push-ups than chin-ups, I guess I understand why. Would you suggest to replace chin-ups with push-ups as much as possible?? Thanks and greetings from Germany!! Hope you enjoyed your trip through Europe!!
loved the scene with all the kids running around lol!
I will do it! And I will let you know in 4 weeks...
Great, quality over quantity.
Ya man, yes I
Good video.. It's simple and I like that functional training.. 👍 I need to work on my form a bit more especially on ring dip. Was going to say what about shoulders with just those exercises.. Will it be enough for shoulders development.
As long as you keep adding sets, youll see progress!
I can see you went to Brighton (UK), hanging your rings literally at the same place I train every day (the Levels), such a small world haha. Anyway, hi from Brighton :)
I was watching that thinking it looks a lot like it could be somewhere around the south of the UK!
Haha yes that is Brighton, forgot I bounced out of London for a few days for some time on the beach. Really enjoyed your spot :)
Very very small world.. I'm from peacehaven but work in Brighton. Do my exercises at home. Keep going brother.
@@dinono10 I’m from Worthing!
Thanks for the vid, jsut got some rings as will be travelling for work and want to work out. Whats the best way to pack/wrap your rings up for travel where its quick and easy to unravel and get setup and equally pack them away nealty for trvel purposes on a daily basis. Could you do a quick video or tutorial on a few of the common ways other than just rolling the band up. I've seen a few images of something band wrapped around the ring and then lcoked off soemhow but cant figure it out. TIA
workout write up: week one example: pull-ups- 2x5. push-ups 2×10. squats 2x10... each week add a set.
I just did something very similar, for my first workout after a month off due to a hair transplant.
People LOVE to overcomplicate fitness, I love your channel as you promote simple- effective workouts. I will do a similar workout, in my South-East Asia travels. I never knew you could do nordic curls with the rings!
those are hamstring curls not nordics
This was Great!! And you look Awesome ❤️ Your Back!!!! 👏
My workout:
Straddle Planche (band assisted)
Handstand Pushup (feet on straps)
Manna on floor
Is there a reason, why you choose push ups over dips? To me the perfect counterpart/antagonist of a pull up is the dip. Both are vertical movements and with both you have to move your entire bodyweight. So the intensity/rep range is about the same. With push ups on the other hand you have to move less weight because your feet are grounded which means the intensity is lower compared to dips. Usually you can do way more push ups than dips. The perfect counterpart/antagonist for push ups are inverted rows in my opinion. Both are horizontal movements and more similar when it comes to intensity/rep range.
You can also switch things up with one strength focused day (pull ups, dips and pistol squats) and one endurance focused day (inverted rows, push ups and bodyweight squats).
Do you do set after set (2×5 / 2x10 / 2x20) or a circuit training( 2x (5 / 10 / 20 ) )
Good video. I love minimalist routines!!!
A question: towards the end of the video you say that after week 5, we can add more repetitions. Do you find it more interesting to add more repetitions to more sets?
My workout:
Straddle Planche (band assisted)
Handstand Pushup (feet on straps)
Manna on floor
Ive been doing yoga for 4/5 years but it involves alot of pushing, but I need more pull exercise as that is something you rarely see in yoga. I cant hang anything in my home (like a pull up bar) so I am considering buying rings and using them on trees outdoors
Hi :)
Did you count the resting time between set ?
I've done this training yesterday, it was surprisingly very nice :) For few months I trained very randomly following my feeling, which was nice but it was great to change
Very nice :) Around 2-3 minutes rest
@@Strengthside Waow. Between each set? It sounds long. What are you doing for 3 minutes, some movements, stretching or just walking in circle like almost everyone? haha :D
Interesting, I have rings and straps and never use them. I like this type of exercises, more functional. I am going to start today and use this along with my sled pulls. Thanks for the video! How about a video on rope climb?
Get after it! Rope climbs are great but I haven't used them enough
Hey Josh, I love Strength Side! I have a question for you. In a few of your videos you’ve mentioned doing goblin squats and back squats to gain leg strength and mass. I’ve had great success doing these! Gained a lot of strength and mass in my QUADS but not so much in my HAMSTRINGS or GLUTES. Unfortunately I’ve also had a lot of lower back pain as well since. My massage therapist (who recommended your channel to me) told me this back pain is mostly due to a strength imbalance in my lower half, particularly that my glute medius is very weak compared to my quads. I’ve watched all your videos about hip mobility and hip strength, and have been following a couple of the routines religously for a few weeks now. I think the strength imbalance has improved some, though I have not been squatting for a couple months now. My question is, do you know a way to overload the hamstrings and glutes the same way deep squats overload the quads? The bodyweight exercises have had some effect, but they don’t seem to keep pace with the effectiveness of squats. What do you do to avoid this strength imbalance? I would love to see a video on this! Thank you for everything you do!
Jaden! for the hamstrings and glutes there are LOTS of exercises you can do to overload them. The movement pattern where the hamstrings and glutes are the main movers is the hip hinge pattern. Exercises include deadlifts, romanian deadlifts (and single leg), good mornings, glute bridges, side plank clamshell hip thrust, hamstring curls (seen on the rings in this video). Hope that helps
Thank you!
Your Back looks Awesome ❤
My workout:
Straddle Planche (band assisted)
Handstand Pushup (feet on straps)
Manna on floor
I've never used rings or even seen anyone use them. I just ordered some though. I noticed that yours seem to have very long straps and you are able to get them set up over very high branches. I checked several of your videos to see if you had included anywhere a recommendation of which rings (and straps) to get as well as how to use them. I wasn't able to find anything like that.
I wish I had the same confidence to just hook up my rings anywhere with a bunch of people around and do a bunch of movements and animal flows that would look strange to the average person walking by
Whats your opinion on weighted ring push ups in order to gain streght that will carryover to bench press?
Bench press is very unnatural movement for me.
Dips are hurting my sternum.
So, I would love to progress in strenght by doing weighted rings.
Approved by you and if yes, whats your favorite setup?
You'll gain massive strength :) But honestly the weighted parrallette pushup might be an easier and more efficient setup. Both are great
@@Strengthside One more thing:
1) Loading a backpack for weighted push ups
2) Attach a kettlebell on the dip belt and go on a higher boxes
Which option is safer on a long term?
I know resistance bands aren't cool, but I do body squats in the park standing on a foam slant board that is slightly inclined, and run my largest band under the 17" wide board, step on the board, and place the band over my front shoulders and start squatting. Seems to target my glutes more than my quads.
Do you have link to the rings/straps? Appreciate the video!
plenty of options online, nothing too special about these rings
Links to equipment would be nice!
How could I concert this to a more advanced workout ?
I used to workout a lot, but I stopped when I started to train brazilian jiu jitsu. Now, I want to start training calisthenics again, so that it helps me in my martial art.
I can do 5+ clean ring muscle ups, 20 full ROM pull ups, and 40 parallel bar dips. Is this workout okay if I do a lot of reps ?
I want to do 3 workout per week, and not dedicate more than 40mins per session. Maybe a push pull legs would be better ?
Which rings do you guys recommend I buy?
Красава!!!
Please,tell us how many repetitions should do anyone x each round,Josh
...
How many times week would you do this? Just once?
Any suggestions on ring purchase?? Would love your insight! Thanks!!
Thanks Null! They would just go with me as I work on the road … definitely bring in when im done so they don’t get swiped!! Appreciate it!
@@Adamthomas78 wood have the most comfortable grip imo. Tried plastic first and they really hurt my hands. Definitely don’t leave them outside though!
@@Odranel thank you!! Appreciate ya!
I would also recommend a standard diameter of 28. 32 trains the grip strength more, but that is already often a limiting factor in pull ups. i think grip strength can be trained in many other ways. besides, in my experience muscle ups are better with 28 rings than with 32 rings
@@peterpan8360 excellent advice! I do pull-ups on a standard playground bar now so I’ll stick with the smaller version ! Thanks
Hi, could you do One video that explains how ti set the ring ( how to set the Rings High when you don't have a chair, etc...) ?
Bye from Italy
Try levitating. Or stand on one low ring, raise the other, then do a one one arm pull up and use your teeth and free hand to minutely adjust the height of the second one. Easier to levitate though or, alternatively, bend your legs at the bottom of your pull-up.
@@khakicam5400 thanks, really help!
LOVE your rings content. They’re my main gym. Also what happened to your nose ? U ok?
Looked like a Nasal Strip which is meant to promote easier Breathing.
Well spotted 👃
@@brendansaunders8958 cool
Ahaha i like it, thank you
You were in Brighton? I recognised one of the places. Cool 😎 hope you enjoyed it
I did! Brighton was dope :)
was that brighton?
👏
Would love to see how you are fixing those rings to positions higher than you can reach. I don't imagine you're carrying a ladder around.
He probably uses a stool or something else
My workout:
Straddle Planche (band assisted)
Handstand Pushup (feet on straps)
Manna on floor
Could you incoperate dip support hold and push up support hold? Or is it too much?
FOr sure, that would be some nice isometrics
Where did you buy your rings from?
When I go to the end range of a push-up (all the way on the ground) I get pain in the front of my right shoulder. Anyone have suggestions?
I like the dead lift because it is a strengthening exercise but it doesn't really seem like a natural exercise to me. Do you have any idea if that can be replaced with a more natural exercise?
My workout:
Straddle Planche (band assisted)
Handstand Pushup (feet on straps)
Manna on floor
Dips or Push ups ? Which build more muscle ?
Which rings would you recommend for somebody who works out at home and sometimes at the park?
My workout:
Straddle Planche (band assisted)
Handstand Pushup (feet on straps)
Manna on floor
Bro lives in an uncharted map
My workout:
Straddle Planche (band assisted)
Handstand Pushup (feet on straps)
Manna on floor
Figured you were in UK. Hope you enjoyed it?
loved it
And theres a reason this only has 181k views. Not even a quarter million… important videos get pushed by the wayside while all the distraction runs rampant
My workout:
Straddle Planche (band assisted)
Handstand Pushup (feet on straps)
Manna on floor
Bro, how much breaking time between each rep do u think is OK to wait, till I restart a set? Greetings and thx so much for ur work. I love it.
Your put down response of “sounds like an excuse to me" gives you a thumbs down. You are careless with your words. I return to calithesnics. Always positive!
I thought you meant boxing or wrestling ring not gymnastics rings LOL
I crawl everyday in my home after watching your video
My mom thinks I'm going mad
Keep doing it
What’s that on your nose?
Its nice to have a nice and firm physique as you do and not look like a walking cabinet
I appreciate your enthusiastic videos but the common guy has no access to the use of rings in my neighbour hood.
Like I said in the intro... you can do pullups on a bar (monkey bars at a park) And pushups just on the ground. Sounds like an excuse to me :)
Argos do them for £22. No excuses.
can i start at 40years old ?
I started climbing at 40 and calisthenics at 42, I feel better and stronger than I ever did in my 20s or 30s. We might not progress as quickly as younger people but it's 100% a great thing to start doing.
@@jameshubbard2516 Thanks for the inspiration.
40's still young bro. Imagine starting at 50... that'll be much harder. Might as well do it now.
@@Strengthside Thanks for the inspiration.
i started at 55, that was 4 years ago. Josh has changed my life, go for it.
What do you think raw vegan ? ❤ 🇻🇳
it's a diet where you eat a lot of vegetables
Not too much into Mayan Rishi ... just Munee.
Time Travel and Teleportation = I don't believe it. Slightly, I do after I've proven to myself. Bunny out of a black Hat. Not very good to a skeptic.
are you vegan?