Level 1

Begin to do a routine after 10-minute warm-up, including aerobic and pre-stretch exercises. Perform sets of exercises one by one in a circle manner. Take a short 30-sec rest between sets to change position or straps length. After each circle, take 2 minutes for recovery. Begin with two circles increasing their number gradually. To reach your goals try to work in your target heart rate zone.

Support position

Support positionTo “wake up” your upper body and core start training with a top position. Set the rings to the appropriate height so your feet will not touch the floor during the exercise. Grip the rings and hoist yourself above them so your feet are off the ground and you’re supporting your bodyweight with the arms. Use a box if you find it difficult to make it from the floor. Keep your arms straight and simply maintain the hold for as long as possible (about 1-2 minutes). Ensure that your arms are completely straight and not resting against the straps for support. Relying on the straps will reduce the effectiveness of the exercise.

Jumping pull-ups

Jumping pull upsSet up a platform or box underneath of rings. When standing on the box with your arms raised, the rings should be at about the middle of your forearm. Grab the rings. Using mostly your legs and finishing with your arms, pull yourself up over the rings level. Try to stay light and fast on the balls of your feet. Make 12-15 reps.

Ring swings

Ring swingsMake a hanging position. Start to swing. With your feet together and toes pointing toward your shins, brace your abs and squeeze your glutes to create total-body tension. Push your chest forward in front of the rings. Straight your legs by pushing shins forward, get shoulders behind rings. Make 12-15 reps.

Tuck ups

Jumping pull upsIn the support position, your body is in a nice upright posture, with the arms locked straight and the rings turned out. Start to pull your knees in toward your chest for the tuck, return to a top position. Make 12-15 reps.

One leg lunges

One leg lungesStand facing away from the rings with your back foot suspended in a one ring. Inhale and lower into a lunge, keeping your torso tall with both knees at about 90 degrees. Exhale and jump by pushing through your front heel. Repeat 12-15 times with both legs.

Chest fly

Chest flyHold rings, palms face each other. Inhale and slowly spread your arms with a slight bend in your elbow to protect the joint from overextending. Keep the bend consistent throughout the exercise. Widen your arms until your hands are next to your shoulders (arms are at an approximate 180 degree angle). Exhale and push back into your hands by using your chest muscles to return to your starting position. Keep your body straight and stabilize with the core throughout the full exercise. Repeat 12-15 times.

Inverted row

Inverted rowFace the ring with your chest directly under them. Bend your knees to 90 degrees, brace your core and engage your glutes. Start to exhale, squeeze your shoulder blades together and use your lats to pull your body up until your hands are at the sides of your rib cage. Slowly lower your body back down to the starting position. Make 12-15 reps.

Atomic push ups

Atomic push upsPlace your feet in the rings and begin in a push-up position. Perform a push-up, keeping your core tight, and bringing your chest a few inches above the floor. Exhale and press your body back up at the same time pull your knees up to your chest as you bring hips up toward the ceiling, like a tuck position. Straighten your legs and return to first position. Make 12-15 reps.

Hanging on the rings

Hanging on the ringsUse a proper straps length. Take the rings and just hang. Relax and stretch your body.

Level 2

Begin to do a routine after 10-minute warm-up, including aerobic and pre-stretch exercises. Perform 3 sets of each exercise. Take a 1.5-2 min rest between sets. To reach your goals try to work in your target heart rate zone.

L-sit

L-sitSet the rings to the appropriate height so that your legs won’t touch the floor  Assume the support position (top position), supporting your body weight. Raise your legs out in front of you, keep them straight and try to hold them parallel to the ground. Your body should form the shape of a letter ‘L’. Maintain the hold as long as possible. Make 12-15 reps.

Kipping pull ups

Kipping pull upsMake a hanging position. Start to swing. With your feet together and toes pointing toward your shins, brace your abs and squeeze your glutes to create total-body tension. Push your chest forward in front of the rings while exhaling. Straight the legs and make an impulse for further pull up. Exhale and bend your elbows and brings shoulders to the rings level by using lats and biceps. Make 12-15 reps.

Ring dips

Ring dipsMount the rings and assume the support position. You should be above the rings, arms straight, supporting your body weight. Lower your body down by bending at the elbows and keeping shoulders close to your sides. Keep the movement steady and controlled. If possible, continue down until your shoulders almost touch your hands for a full range of motion. Exhale and press your body back to the original starting position. Make 12-15 reps.

Inverted pike hang

Inverted pike hangFrom a hanging position pick you legs up, then roll your body back to bring your hips up. With straight legs, flex and fold the hip into a pike position. Make 12-15 reps.

Front level

Front levelFind a hollow body position while in the inverted hang. Without breaking hollow allow your heels to lead the descent into a horizontal hold. Focus on pushing hands toward your hips and keeping your shoulders back and down. Initiate the ascent maintaining hollow and thinking of driving through the hips. The main requirement is total body tension. It is especially important to keep your glutes and abs tight. This not only ensures a straight body line, but it also boosts your strength throughout your body. With a solid platform in place, your lats, shoulders, triceps and back muscles can do their job as the prime movers. Make 12-15 reps.

Muscle ups

Muscle ups 1Muscle ups 2Hold the rings with a false grip position. Pull yourself up to the rings. Now you need to do the transition and at the top of the pull-up bring your whole upper body over the rings. Move your shoulders over your hands, the elbows should curve round to your ribs and then back behind the body. Your body should be above the rings and you can press yourself up into the support position. Dip back down and reverse the exercise, returning to the start position. Repeat 12-15 times.

Piked windshield wipers

Piked windshield wipersPiked windshield wipers 1Extend your legs perpendicular to the ceiling so that you are in an “L” shape. This position is another modification of the front lever. It will require less flexibility and more strength. From the “L” shape, twist from your hips. Return to center and go to the other side. Repeat 20 times (10 to each side).

Cross reps

Cross repsPrepare your body for the cross by performing cross reps with a box. Hold rings, place feet on the box and make a support position. Inhale and and slowly spread your arms to a cross position. Exhale and push back into your hands. Repeat 8-15 times.

Standing roll out

Standing roll outHold rings, stand facing them. Hands pointed toward the floor. Maintaining a plank position (straight line from the heels through to the top of the head), slowly extend the arms forward and up while keeping the shoulders engaged (eyeline is looking to the ground ahead). Go to a point where you can still maintain proper form while challenging the core. Maintaining the plank position bring the arms back towards the body and return to starting position. Make 12-15 reps.

Hanging on the rings

Hanging on the ringsUse a proper straps length. Take the rings and just hang. Relax and stretch your body.