In this week’s session, we’re diving into a challenging RINGS AND FLOOR WORKOUT designed to target your push, pull, legs, and ab strength.

This 20-MINUTE workout features 4 exercises, each performed for 45 seconds, with 15 seconds of rest in between. Shrimp squats will alternate legs, taking 45 seconds per leg, making each round a 5-minute powerhouse.
You’ll need a set of gymnastics rings and a small amount of floor space to get started.

Here’s the workout breakdown:

Plank Pull Push-Ups
Ring L-Flys
Shrimp Squat (Left Leg)
Shrimp Squat (Right Leg)
Ring Roll-Outs

This session is perfect for building well-rounded strength. Don’t forget to warm up before you begin to optimise performance and reduce injury risk.

Recommended warm-up:
https://urbancalisthenics.vhx.tv/warm-up-series/season:1/videos/warm-up-episode-3

See you in the workout!