• Elite Fitness Systems

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Welcome to my rings-routine. No weights are required. Just a pair of rings. This is for anybody who wants to get strong and have fun with a gymnastics-inspired routine. It is highly bodyweight-exercise oriented (no external weights) and also includes lots of strength & skills one can train on the rings and the floor. This is one of the most complete routines you could get that will allow you to progress in a safe manner. However, I recommend you should be able to do 3x5reps pull ups and push ups before jumping into this. If you got that kind of strength though, then get yourself a pair of rings and start to have a blast with this routine!.

If you do not have that basic level of strength yet, you may get better results by following. It is a simple, but very effective, full body workout 3x a week that will get your basic level of strength up efficiently using bodyweight exercises.Here is a taste of what you will learn. Program Outline.

Warm Up. Wrist, Shoulders, Core. Fun Skills Practice. Rings (RTO Support, Inverted Hang, Skin the Cats, RTO Plank, Shoulder Stands, Muscle Up Variants).

Turbulence Training is scientifically proven, endorsed by elite trainers and top fitness magazines, and used by thousands of men and women for burning fat as well as increasing muscle and improving your health and energy levels at the same time. This information in the Turbulence Training report is for education purposes only. I have recently started using rings in training. I have come across a few of your articles and the information is great. At the moment i do a routine of. Top position hold. 5 sets for 15seconds. 5 sets of 5 but sometimes struggle and do 5 sets of 3 or 4.reverse row sit backs. tucks 5 sets of 10 seconds.

Floor (L-sit, Crow Pose, Elbow Lever, Air Baby, Cartwheel, Backward Roll, Forward Roll, Low Bridge, 8 Headstands). Handstand-specific practice. Strength Work. 1. Straight Arm Day (Front Lever, Planche, Back Lever).

2. Bent Arm Day (Too complex to list).

3. Fun Skill and Accessory Day (Focus on skills and target specific areas.).

Cool Down Suggestions (Prehab/Mobility/Stretches). Hangs (Beginner Hangs, German Hangs, False Grip, One Arm, Swings, etc). Wrist, Elbow, Shoulder, Spine Prehab.

Squat/Hip Mobility. Self Massage. Stretching Suggestions. More Info. Intro and Mandatory Reading.

Equipment Requirements. Random Q&A.

More tips for success. Appendix.

Supportive Pages to help increase compliance/adherence. Abridged Mobile/Printer-friendly version. Record Spreadsheet Log (Google Doc). You need a pair of rings and a place to hang them. If you have chalk and bands, even better.

and a place to hang them, like from a pull up bar, playground, tree, etc. They are so cheap nowadays, there is no excuse to not get them!. The higher of an anchor point you could find, the more fun many exercises become, especially if you’re tall!. to help you hold a false grip. You may not need it, but it definitely helps. for shoulder mobility and warm up.Constant refinementThis program is regularly updated to make sure it is a SUSTAINABLE program. I am constantly applying my research and updating it to reflect the reality of progressions work.

It is of a very high caliber because it closely represents the template that I follow myself. It also boasts an impressive skills section which is a reflection of my fascination with melding gymnastics, yoga and everything in between. As much as we all want to build strength, I find skill work is what keeps everyone most engaged, happy and the variety gives more avenues to which one could experience leveling up. I have also had many beta-testers along the way so this has been tested on real, live people! Resources UsedI’ve put my heart and soul into making this. It’s a culmination of all that I’ve learned from both the online world and the amazing people at muscle beach. This routine is based off of resources written or demonstrated by:.

The amazing people at the Original Muscle Beach. Steven Low of Overcoming Gravity.

Ryan Hurst of Gold Medal Bodies. Daniel Vadnal of FitnessFAQs.

Carl Paoli of GymnasticsWOD. Jim Bathurst of BeastSkills.

GymnasticBodies Forum. r/bodyweightfitness. Joshua Naterman.

Yaad Mohammad. Emmet Louis. Ido PortalHow do I use this routine?When you buy the program, you will instantly receive a username and password and be able to access the program through this website. How to download windows movie maker. If you are comfortable with watching a video (and maybe reading a little) to understand what the exercise is, then you will enjoy this. Support is availableIf you are having trouble with something or just aren’t sure if your form is correct, I encourage you to leave a comment and post a “form-check” video of yourself.

Comments are enabled on all the pages so you could provide feedback and we could improve the routine together and I could help you at the same time. Money back guaranteeIf you don’t like it for any reason, you could always contact me and ask for your money back. No questions asked and no risk to you. Recap of all the benefits. Thorough warm up. Dozens of ring and floor skills (including HS).

Strength-oriented straight arm / bent arm split. Gain extreme upper body strength. Tried and true progressions. Tested on real, live people!. Mobility/prehab section. Increased proprioception. Increased grip strength.

Photo & video resources. Extended Documentation (17+ pages). Money back guarantee. Personal supportRegister below to get instant accessWith a one-time payment of only $49.95 US, you get lifetime access!

And with a 100% money-back guarantee, you got nothing to lose, so why not give yourself this gift?Note: You don’t need a PayPal account to buy with a card. Just choose the “Pay with Card or Paypal” option and when the PayPal login appears, click “Pay with Debit or Credit Card” below it. 😉. I offer a 20% discount for paying with Bitcoin or Ethereum so you only need to send $39 USD for an individual program (or $60 if you're looking at a bundle package).-Step 1: Use this calculator to find out what the dollar amount is in Bitcoin or Ethereum: 2: Send Bitcoin or Ethereum.

BTC address: 16oLKWrFHS23wCqGanCyuCtVMX74yE9hHn. ETH address: 0x6EFfB07B92c02ff59B3472F8E1f4D7-Step 3: After you sent the payment, email me at with your BTC or ETH address and I will reply with your login credentials! Hey Antranik I love your site and your routines but I am confused a bit if I should buy this rings routine since I am only a beginner with bodyweight training, I did the redditbwf recommended routine for a month, I progressed nicely but it just wasn’t for me, I found it boring. I just installed rings yesterday in my room ceiling and I really like this regimen of training. I can do 3×6 strict chin ups and 3×5 pb dips. So my question is if I am still a novice in all the advanced moves would I struggle with this routine or can I start it from the bottom and work my way up and avoid injuries?

I am asking about beginner injuries due to the reply on my post here.says. I have recently started using rings in training. I have come across a few of your articles and the information is great.At the moment i do a routine of.

Top position hold. 5 sets for 15seconds. ring dips.

5 sets of 5 but sometimes struggle and do 5 sets of 3 or 4.reverse row sit backs. 5 sets of 5.

Elite Fitness Systems

tucks 5 sets of 10 seconds. pull ups currently can only do two sets of 5 and then to fail which is usually 2 or 3.Would your program be good for me to start now to progress. Im really interested in movement training. Keen to add a bit of structure for progression.Thanks.Jonas says.