Welcome to this week’s RINGS-ONLY FULL-BODY CALISTHENICS WORKOUT, where we unlock the incredible versatility of gymnastics rings.

Prepare yourself for a follow-along challenge with FIVE exercises designed to engage your entire body. The structure is straightforward yet highly effective: 30 seconds of work followed by 15 seconds of rest, repeated over 5 rounds—just over 18 minutes of intense effort!

Here’s the exercise lineup:

Ring Tricep Extensions
Ring L-Fly (option: 45-Degree Row or Horizontal Row as a regression)
Ring Dips (modify with bent leg support if needed)
Ring Curls
Ring Tuck to L-Sit (adjust to Tucks or Alternating Tucks if required)

Warm-Up First:
Make sure you’re fully prepared by starting with an active warm-up to engage your muscles, boost mobility, and reduce the risk of injury.

Check out my go-to warm-up here: https://urbancalisthenics.vhx.tv/warm-up-series/season:2/videos/warm-up-season-2

Let’s get those rings moving—time to make every rep matter!