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Beginner Ring Workout for Strength

This is a great introduction to ring training and will help you on your way to mastering your own body weight. Start slow and get a feel for the rings. Always stay tight and never go to failure. This is a surefire way to build solid strength and conditioning with minimal equipment needed.

Workout Specs:
Purpose/Focus:	Strength, Conditioning
Difficulty:	Beginner
Body Parts Used:	Full Body
Equipment:	Rings, Jump Rope

Workout Vid
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Workout Instructions

Part 1:
Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each circuit. Complete the entire circuit 5 times before moving onto part two of the workout.
	Exercise	Reps	Rest
	A1: Ring Push Up (Decline) Learn Exercise	5 x 10	0-10 seconds
	A2: Body Row (Decline) Learn Exercise	5 x 10	0-10 seconds
	A3: Ring Dips Learn Exercise	5 x 10	0-10 seconds
	A4: Ring Pull Ups Learn Exercise	5 x 10	0-10 seconds

Part 2:
After completing Part 1, perform 1 set of interval training for 15 minutes.
	Exercise	Reps	Rest
	B: Jump Rope Learn Exercise	15 x 30 seconds	30 seconds

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Full Body Kettlebell Strength Workout by Steve Jessup

Kettlebell Workout Instructions:
A1: Double Kettlebell Snatch to Push Press - 10 x 5 (32kg x 2)
B2: Weighted Chin Up - 10 x 5 (16kg)
B1: Double Heavy Club (or Sledgehammer) Swipes - 10 to 1 (35lb)
B2: Tiger bend Push Ups - 10 to 1
C1: Plank - 60/45/30/15sec
C2: Wheel Rollout - 20/15/10/5

Pyramid Kettlebell Conditioning Workout by Mike Eves

Kettlebell Workout Instructions:
A1: 1-Arm Kettlebell Swings - 10, 15, 20, 15, 10
A2: Renegade Rows - 10, 15, 20, 15, 10
B1: Kettlebell Farmer Walk - 100m
B2: Kettlebell Racked Farmer Walk - 100m
B3: Overhead Kettlebell Farmer Walk - 100m

Unconventional Training for Jiu Jitsu

Workout Instructions:
A1: Double Kettlebell Swings - 3 x 10
A2: Double Kettlebell High Pull - 3 x 10
B1: Sandbag Shouldering - 3 x 8-10 ES
B2: Sandbag Get Up - 3 x 3-5 ES
C1: Macebell 360 - 3 x 10 ES
C2: Walking the Plank - 3 x 10

Upper Body Emphasis Kettlebell Workout #5 - Machine Workout Plan

Workout Instructions:
A1: Double Press - 2 x 5-8
A2: Double Jerk - 2 x 15-20
A3: Clap Push Up - 2 x 10-15
B1: Double Front Squat - 2 x 5-8
B2: Kettlebell Jump Squat - 2 x 10
C1: Renegade Row - 2 x 8-10ES
C2: Double Kettlebell Outside Row - 2 x 20
HE: Double Kettlebell High Pull - 4 x 30 sec