Beginner Gymnastic Ring PUSH/PULL Program (4 Weeks)

[@BodyweightProcess]

If you are brand new to rings, I highly recommend watching these two videos first: Gymnastic Rings - 7 MUST KNOW FACTORS BEFORE RING TRAINING (BEGINNERS GUIDE) kzbin.info/www/bejne/jpnImaWDpt6jha8 and How to Set Up Gymnastic Rings (EASY | STEP BY STEP) kzbin.info/www/bejne/rmjWdml-pM2UfNk Thanks for watching and leave a comment for any questions!

[@SaturnoMovement]

You freaking nailed this one man. Golden content for real. -Gabo

[@BodyweightProcess]

Thank you Gabo 🥹 Appreciate you taking the time to watch

[@wunfungchan2649]

This is a perfect introduction to the rings. Thanks for posting. It deserves a lot of views.

[@BodyweightProcess]

Appreciate the kind words, thanks for watching!

[@grantbradley5084]

Great introductory video to the rings. I bought a set during COVID several years ago. Now that I’m back at the gym I work out with the rings three days a week. I had a younger lady approach me the other day and she mentioned I had the best physique in the gym. I turned 67 yesterday.😊

[@BodyweightProcess]

Appreciate it and congrats! Stay going strong, train smart and enjoy the process 💯

[@Frennemydistinction]

For the money, rings are the best , most versatile workout tool out there.

[@SennaSchumacher73]

Thank you brother, you are inspiration for me back training, I'm from Brazil, tks

[@andrewschenker3691]

Damn.. this was such a detailed, helpful, and creative video 🙌

[@Frennemydistinction]

Very clear and really well edited.

[@BodyweightProcess]

Appreciate it thanks for watching 🙏🏻

[@janekbossko]

Great!🎉 im waiting for next step

[@MauricioLemus-pn5ld]

Great vid, mate! No more excuses! Starting today. Thank you!

[@BodyweightProcess]

Appreciate it! As with all training, stay consistent, train smart and reap the benefits 💯 if you have any questions feel free to comment here whenever

[@YolandaWatkins-cn2xq]

Great beginner workout thanks

[@BodyweightProcess]

Glad to help if you have any questions let me know here, thanks for watching 💯

[@jorgegaitan-bw1ly]

This is now my go to basic routine and works like a charm

[@-judi-2167]

Your videos are so graphic and understandeable. Amazing job man

[@BodyweightProcess]

Appreciate that thank you 🙏🏻

[@Frenk33]

Awesome video, I'm gonna try this program out. Where are all these videos filmed btw? I love the scenery so much :)

[@BodyweightProcess]

Florida ☀️ And thank you let me know how it goes for you! If you have any questions you can always leave a comment here

[@PandaPowerable]

Thank you for making this. Like so many others have said, it was exactly what I was looking for as a complete beginner. It seems few KZbinrs understand the limitations of absolute / complete beginners, but you nailed it!

[@BodyweightProcess]

Of course! I’ve been fortunate enough to work with a good amount of beginners in person. Each of them react differently to rings/training in general, so for me when creating a routine like this it’s important to me for cover as much as I can and try to make it as friendly as possible. If you have any questions leave them here and I’m happy to answer, thank you for watching!

[@elMusico78]

This is awesome! Thanks!

[@BodyweightProcess]

My pleasure, thanks for watching !

[@OhDevBeard]

Starting Monday 💪

[@BodyweightProcess]

Let’s go 🤘Any questions please feel free to comment here

[@Alexander1005]

Thanks

[@franciscomontiel1163]

Thanks for the program. I've started a year ago with asthma 127 kg depression and no strenght to make a simply incline pushup up to 90 cm above the ground. Now I'm happy to realize I'm not a beginner anymore, hope have seen this video earlier tho. I skipped these variations and went direcrly from 0 to the straight excercise and damn, it do was a journey

[@BodyweightProcess]

You started off learning the hard way (I made a similar mistake), but you learned from it and that’s what matters. Keep going and congrats on getting past a very tough starting point, it’s admirable 💯

[@franciscomontiel1163]

Hell yeah. Never made a single dip and now can achieve 5 slow and propper ring dips 3 times pee week XD. It is incredible how rhe body adapts and nevee felt rhis strong. Btw I'm holding in ring support about a minute and 10 seconds with my actual 98 kg and can make about 4-5 pull-ups negatives in about 8 to 10 seconds every negative. Something I'm trying to focus now are shoulders and planche lean hold. Thanks for the advice!

[@dihor]

This video is on my shorcut page of my browser + snapshots of the programs. It is perfect for a total beginner. It is great to see and feel improvments after each session! Also, the sessions are short. With breaks between sets you go to max. 30 minutes per session. If anybody will say they don't have time I will go nuts!?

[@BodyweightProcess]

Glad it’s working out for you and really cool to hear your experience! I wanted to make the workouts short, beginner friendly, and effective. Appreciate you taking the time to give your feedback on it, thanks for watching and if you have any questions let me know 💯

[@Emare100489]

Thank you for this! absolute ring workout beginner here!!!!

[@BodyweightProcess]

Of course! If you have any questions please feel free to comment here 💯

[@dbg7246]

Great job. Thank you for the regressions on rings. Definitely starting on Monday. You have the best style of editing.

[@BodyweightProcess]

Appreciate the kind words thank you and if you have any questions at all feel free to leave a comment here 💯

[@dbg7246]

@@BodyweightProcess What warmup should we do? Just did the Monday workout today. Loved it!

[@dihor]

Perfect! What was looking for...

[@BodyweightProcess]

Let me know how it goes you can leave any questions here ! 💯

[@TheBodyWeightApprentice]

Nice one man ! I like the way you explain

[@BodyweightProcess]

Appreciate that man thanks for watching ! 💯

[@Zharif-fd3we]

Your thought process is the same as mine!

[@BodyweightProcess]

Happy to collide hope you find this one useful thanks for watching!

[@tanmayipl99]

This is a great program. Thanks! How should I add leg day? Can I do one leg day on Tuesday and other on Saturday?

[@BodyweightProcess]

Whatever works best for your schedule! It shows Mon/Wed/Fri for the rings here but change it up to however it can best suit your schedule. Tues/Thur/Sat is another example. Adding in your leg days in between is totally fine whatever works for you just remember to give the body time for adequate rest 👍

[@jorgegaitan-bw1ly]

Im doing jumps from all the way down to as high as i can in between reps of this exact workout. Works amazing

[@HienHere]

Do you have any tips to set up rings to have their height evenly

[@BodyweightProcess]

Yea for sure Use the bottom of the rings and a portion of your body as a marker. For example, bottom of rings at hip height for “x” exercise. It might not be exactly perfect, but try your best and take a look at the rings while applying some pressure into them. You’ll be able to notice if one’s higher than the other and fix it from there 👍

[@HienHere]

@@BodyweightProcess thank you

[@OhDevBeard]

Would ever consider an intermediate / advanced version of the program?

[@BodyweightProcess]

@@OhDevBeard For sure man, 2025 looking forward to creating more free programs on here 👍 I do have an intermediate ring routine though if you’d like to check that out for now, thanks for watching !

[@jeffryaraya6188]

I don't have rings at home but a TRX suspension strap, would it work the same way? Same movement patterns? Thank you!

[@BodyweightProcess]

It would probably be a bit tougher for some exercise considering the TRX handles and set up. The anchor point for most TRX’s is a single strap branching out to the two handles. It’s possible, but it will more than likely be pretty uncomfortable with certain exercises. I’ve had to resort to a TRX one time at the gym when I forgot my rings, I did it but it was not comfortable for exercises such as dips and support holds. Also adjusting the height of the straps on a trx has limits. The straps also see-saw from what I remember which is another potential downside. Id highly recommend rings for this. You could definitely find a pair on Amazon for $30-$40. I do have a link for the pair I use in my how to set up rings video (affiliate), but in general a wooden pair is a great place to start and there’s a lot of other options. TRX can be great for rows and push ups, but overall I’d have to recommend rings. It’s a solid investment and they’ll last forever.

[@Frenk33]

I’m really struggling with rounding my shoulders during dips. Do you have any cues or tips for keeping the shoulders retracted?, for some reason it’s really hard for me

[@BodyweightProcess]

Are you noticing this during the feet assisted tricep dips or negatives?

[@Frenk33]

Pretty much any dip variation. I’m currently sticking to feet assisted because I’m not strong enough yet.

[@jepoyjames1763]

Last year I always trained with ring by doing ring dips, pull ups, push up with ring, chest fly, ring rows, triceps extensions, bicep curl, reverse butterfly etc with 4 reps each, every other day and out of nowhere I develop a wrist pain and I still continue it despite the pain , then it got hurt so bad that I need to stop all my ring workout last December now I want to do it again I think it got better but I'm afraid that it might come back? Do you think I should rest for a year or can I slowly try it again?

[@BodyweightProcess]

My friend, it sounds like you need to take a few steps back. That’s a lot to do every other day and pushing past pain can only bring more issues down the line. I know this because I made a similar mistake. In fact I had tendonitis so bad in both my forearms from overtraining and ignoring the pain that I could barely press my hands against a wall while standing. Less can be more. Be aware of volume, frequency, and intensity in your training. Find exercises currently that don’t aggravate the injury while you rehabilitate it. I wouldn’t recommend jumping back into your old routine at the same level even though you feel better. You need to develop the work capacity gradually otherwise it can be easy to re-agitate the injury you dealt with. Start small, rehabilitate the injured areas, gradually introduce pain free exercises when ready. It’s not about resting for a year, it’s about learning how to train smart while you rehab yourself. Also I’d recommend seeing a professional (physio) that can help assess you and provide some guidance. Take it slow, it’s worth the return 💯

[@CoversWithCare]

RIP Akira Toriyama

[@rridafitness2340]

🔥💪💪🏽🔥🌿🏆🏅👍🏽👍