Dr Workout - Gymnastic Rings Beginner (GRB)

Workout Routine
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Contents:

Why Gymnastic Rings?

Types of Gymnastic Rings
Progression Scheme of Gymnastic Rings Beginner (GRB) Workout
Program
Reps and holding time
Rest interval in GRB
Warm-up
Strategic Deconditioning in GRB Program
Beginner Gymnastic Ring Exercises in GRB Training Program
Progression Exercises
Gymnastic Rings Beginner (GRB) Workout Routine
Gymnastic Rings Beginner Workout Plan
Gymnastic Rings Beginner (GRB) Weekly Workout Schedule
Gymnastic Rings Beginner (GRB) Program Template
Until a couple of years back, you wouldn’t see gymnastic rings anywhere
except on the TV while you’re watching the Olympic games. Athletes would
immense amount of strength and control throughout the motion, and it’s no
wonder they’re extremely muscular and have good posture.

Interestingly, the concept of gymnastic rings, or “flying rings” back then,

were thought to be developed in Italy dating back 2000 years. Gymnastic
rings started appearing in commercial gyms as soon as the calisthenics
movement exploded. This combined with ease of purchasing quality rings
online has made rings an important asset in many fitness enthusiasts!
 Why Gymnastic Rings?
What makes rings such a popular workout tool now? Is it because of the
hype the calisthenics legacy had left? I can assure you, there are several
benefits rings offer that your dumbbell workout can’t, or just isn’t good at
giving.

Insane Core Strength

No matter what exercise you do on rings, you’re always engaging your

core. When you’re doing pull-ups on a bar, the bar barely moves, and you
can just focus on the movement itself.

However, when you’re on the rings, each ring moves and wobbles around
every movement you make along the way, as they are just suspended by
straps.

Your core works hard to ensure your body is stable and you can complete
the movement safely. This is true for push-ups, L-sits, and most other
common workouts you can think of!

Allows Comfortable Movement

Ever had discomfort or pain in your shoulders doing dips on parallel bars to
the point you stop doing them? This could be due to the unnatural position
your joints are in when you lower yourself.

Give dips a shot on gymnastic rings. Rings allow you to naturally shift your
wrists as you do the movement.

This can be said for many of the workouts where the bar is set stationary
and you have discomfort working on them!

Convenience and Portability

With rings, there’s not much of an excuse to not get a workout in.
They’re super effective and very easy to bring around. Great weather
outside? Hang them on a tree branch and you’re ready to go! The gym can
be an expensive investment, but you can get rings relatively cheap and still
look good for the beach.

Types of Rings
Not all rings are made equal! Depending on how intense and where you
use them, it’s important to choose the right kind.

Wood

Ring users opt for wooden rings. They are the most comfortable and sweat-
absorbent. This means no slipping hands, which can be a safety concern.
However, if you’re working out outside all the time, wooden rings can get
damaged from the sun and rain as there is usually no sealant on wooden
rings.

Plastic

These are the lightest and most durable. Good for those who travel around
often, but generally not as comfortable to hold on to for hours. Some tape
the rings for added grip and comfort.

Metal/Steel

Metal rings are the heaviest and give you the reassuring feeling you need,
especially if you are on the heavier side. Metal/steel rings too can be left
outside as they are quite durable and weather-resistant. However, it may
get uncomfortable to hold in colder weather, and you will need more chalk
as your grip can slip easily.

Without any further ado let’s drive straight into Dr Workout Gymnastic
Rings Beginner (GRB) Workout Program
 Dr Workout - GRB Workout Program

Progression Scheme of Gymnastic Rings Beginner

(GRB) Workout Program
The goal of GRB is building maximal strength, once you have built the solid
foundation of maximal strength and have progressed onto advanced ring
elements, you may replace the old exercises with new advanced
exercises.
 Reps and holding time
Since here we are giving more weightage to strength building, your training
reps should be in between 3-10 reps range and holding time should be
within 5 – 30 seconds.

Within a cycle of GRB you will be able to perform more than the max
training range. When you reach this point you should replace the old
exercises with new advanced ones.

Rest interval in GRB

Here our goal is to lift for maximum reps or to hold the position for
maximum time, so optimum rest is very essential. In strength training
programs longer rest interval is very necessary to recover from the
previous workout. You can rest anywhere from 3-6 minutes.

Warm-up
Warming up raise your body temperature, it will also help to increase the
blood flow to the muscles and joints. This will makes your muscles and
joints more flexible. As a result your joints will become very less prone to
injuries. So warm up very well before your workouts.

Strategic Deconditioning in GRB Program

It is a planned period for recovery, In GRB program strategic
deconditioning is simply a week with complete rest. This will be enough to
recover from minute injuries and it also allow the reversal of repeated bout
effect.

In GRB program, after completing one cycle you will rest for one week with
no training. Training after strategic deconditioning will leads to much more
rapid strength gains.

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 Beginner Gymnastic Rings Exercises in GRB
Training Program
You’re probably tempted to work on the rings… but where do you get
started? There are so many moves to choose from!

Don’t worry, Here, we have listed some of the best beginner workouts!

Before you start your workout, here are some points to keep in mind:

 Rings can be very demanding, especially on the shoulders. Make

sure you warm-up sufficiently.
 Emphasize and practice perfect form.
 You can pair ring workouts with dumbbells or kettlebells for an added
challenge. You just have to include some creativity!
 You can use gymnastic rings for stretching!

Ring Pull Ups

1. Start by hanging on the gymnastic rings

2. Now slowly pull your chest towards the ring.
3. Hold for a second and then slowly come back to the starting position.

Ring Chin Ups

1. In ring chin-ups we are using under hand grip for hanging on the
gymnastic rings.
2. Now slowly bring your chest towards the ring.
3. Hold for a second and tighten your back muscles and biceps.
4. Now slowly come back to the starting position.

Ring Top Position Hold

1. Begin by standing straight.

2. Now jump up and bring the gymnastic rings close to your body.
3. Keep your hands straight and push down through the rings.
4. Don not roll your shoulders
 5. Lift your chest up
6. Now try to turn the rings out.

Ring Dips

1. Start from top position hold

2. Turn the rings out and then bring it closer.
3. Bring the shoulders close to rings. Make sure that you do not let
shoulders to pass the rings.
4. Now push back to top position hold. Every time when you come back
to top position hold try to turn out the gymnastic rings.
5. Repeat

Ring Push-Ups

These push-ups help you develop a stronger core, aside from building a
shredded chest. This is great for those looking for extra width and depth in
their push-ups!

1. Start with one knee on the floor, the other one straightened as you
would on a regular push up.
2. Hands on the rings, at the same width, as you would on a regular
push-up.
3. Once you’re comfortable, lift your other knee, and straighten it. For
added stability, you may spread your legs apart.
4. Keep your back straight and engage the core!

Superman Thrusts

These are awesome in building massive shoulders and traps, at the same
time engaging your back, core, and chest. The great thing is, your ability to
target all your shoulder heads, depending on where you move your arms.

1. You may start in a ring push-up position.

2. For added stability, you may spread your legs wider, depending on
your core strength.
3. Start with moving one arm forward and backward, followed by the
other arm.
4. Once you’re comfortable with the movement, you can move your
arms unilaterally, in circles, and sideways!
Ring Rows

These rows work the same muscles as regular rows on a bar or bent-over
barbell rows. Ring rows are great to develop the strength needed for ring
pull-ups.

1. Place feet against a wall or steadily on the ground.

2. Keep your body straight, slowly leaning backward.
3. Use your biceps and back muscles to pull yourself up, with the chest
nearly touching your hands.

Ring L-sit

1. At first straighten your arms.

2. Without bending your arms raise the legs out in front of you.
3. Hold them parallel to the ground. Your body should form the shape of
'L'.
4. Maintain the L-sit position as long as possible.

Ring Leg Raises

Normal leg raises are already tough on your core but doing them on rings
will give you a bigger challenge! This is no wonder ring Olympians have
washboard abs!

1. Get into a hanging position. Be sure you have given your shoulders a
good warm-up!
2. While maintaining a straight back and steady arms, slowly tuck your
knees as close as you can towards your chest, and slowly lower
them to avoid unnecessary swinging.
3. If you already have a strong core, repeat the movement with
straightened legs.

Progression Exercises
Apart from this 9 beginner gymnastic rings exercises you should add 5
different progression movements in GRB program. For this, you need to set
5 target movements and find out the progression exercise required for each
target movements.

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 Gymnastic Rings Beginner (GRB) Workout Routine
Training level: Beginner-Intermediate

Training Time: 90-120 minutes

Warm up: 3-5 minutes

Rest interval: 3-6 minutes

Sets and reps:

 2-3 sets x 5-10 reps or 5-30 seconds

Note: Within 1 to 2 cycles you will be able to perform more than maximum
training range. When you reach this stage you should replace the old
exercises with new advanced ones.

Gymnastic Rings Beginner Workout Plan

 Ring Pull Ups

 Ring Chin Ups
 Ring Top Position Hold
 Ring Dips
 Ring Push-Ups
 Ring Superman Thrusts
 Ring Rows
 Ring L-sit
 Ring Leg Raises
 Progression Exercises 1
 Progression Exercises 2
 Progression Exercises 3
 Progression Exercises 4
 Progression Exercises 5
 Gymnastic Rings Beginner (GRB) Weekly Workout
Schedule

1. Monday: On
2. Tuesday: On
3. Wednesday: Off
4. Thursday: Off
5. Friday: On
6. Saturday: On
7. Sunday: Off
8. Monday: Off

Gymnastic Rings Beginner (GRB) Program Template

Week 1 Week 2 Week 3 Week 4 Week 5

Day 1 On Rest Rest On On

Day 2 On On Rest Rest On

Day 3 Rest On On Rest Rest

Day 4 Rest Rest On On Rest

Day 5 On Rest Rest On On

Day 6 On On Rest Rest On

Day 7 Rest On On Rest Rest

Take-Home Message

There you have it! As you can see, ring workouts can be a great part in
your workout routine. Not only are they convenient to have, but they’re also
an excellent twist to your workouts if you’re feeling demotivated or bored
with your current workouts.
However, if you’ve had any muscle, joint, or spinal injuries prior to this, do
consult your doctor. Rings may put you in different positions you’re not
used to.

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