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Program Focus
Strength and Calisthenics Skills
Experience Level
Beginner to Advanced
Length of Workout
60 to 90 minutes
Times Per Week
3
Equipment Needed
Still Rings, Chalk, Flat Bands For Shoulder Warm-Up
Program Duration
3-6 Month Cycles
The bodyweight exercises in this ring workout routine will challenge your body while keeping your mind active. Rings routines are fun because they work the whole body while helping you build strength and increase flexibility.
This ring workout routine is ideal for beginners and advanced fitness enthusiasts alike. It’s for anybody who wants to get strong and have fun with a gymnastics-inspired routine.
It’s highly focused on bodyweight exercises and best for those who can comfortably do a 3 x 5 rep set of pull-ups and/or push-ups before jumping in.
When you buy the Rings Routine program, you will receive a username and password with lifetime access to the program through this website.
With a 100% money-back guarantee, you have nothing to lose.
The ring workout routine is a complete workout that builds whole-body strength and flexibility. It’s designed to help you progress safely with dedicated practice.
As much as we all want to build strength, I find skill work is what keeps everyone most engaged, and the variety provides more avenues for leveling up.
This program is regularly updated to make sure it’s sustainable. It has been tried by many beta testers along the way. It’s been tested on real, live people!
Good programming and a large range of exercises.
Valentin
Increase in my strength and flexibility. Increase in confidence and sense of self. The program was extremely easy to understand and follow.
Harout H.
The Ring routine that Antranik put out helped me get into ring workouts when I was a complete beginner. It helped me get stronger and also kept me safe with good posture and technique. I really appreciate all the free content you put…
Raz
The Ring routine that Antranik put out helped me get into ring workouts when I was a complete beginner. It helped me get stronger and also kept me safe with good posture and technique. I really appreciate all the free content you put out, I must have watched the first yoga for posture video hundreds of times.
Raz
Antranik was one of the first voices I heard in the physical fitness scene that I connected with. He’s knowledgeable, down to earth and doesn’t get caught up in trends or flashy marketing. He’s inspired me to start my fitness journey years ago…
Vlad M.
Antranik was one of the first voices I heard in the physical fitness scene that I connected with. He’s knowledgeable, down to earth and doesn’t get caught up in trends or flashy marketing. He’s inspired me to start my fitness journey years ago and still shares great information that I come back to!
Vlad M.
Antranik has helped me start my calisthenics journey and better understand my body and how to prevent and treat injuries.
Joseph
Very well laid program, easy to use. Loads of information how to use it, what progresions and examples. Overall great program from beginners to intermediate athletes.
Grazvydas Jucius
The strength and flexibility programs gave me slow and steady improvements over a long period of time recovering from health issues. I felt empowered knowing I had a path with strength and flexibility techniques with little equipment . I am grateful to have…
Tim S.
The strength and flexibility programs gave me slow and steady improvements over a long period of time recovering from health issues. I felt empowered knowing I had a path with strength and flexibility techniques with little equipment . I am grateful to have this health in challenging times.
Tim S.
Antranik helped thousands of people with the Reddit free bodyweight routine. Best routine for free you can find. I purchased the ring routine and it has excellent content. Great value for money. It was very helpful to structure my training. I had struggled…
Jan H.
Antranik helped thousands of people with the Reddit free bodyweight routine. Best routine for free you can find. I purchased the ring routine and it has excellent content. Great value for money. It was very helpful to structure my training. I had struggled with injuries before. The last year's I trained with rings and I stayed healthy most of the time. It's hard to squeeze in workouts in the daily struggle as full time worker and as a father. The ring routine helped me to continue my training.
Jan H.
Good programming and a large range of exercises.
Valentin
Increase in my strength and flexibility. Increase in confidence and sense of self. The program was extremely easy to understand and follow.
Harout H.
The Ring routine that Antranik put out helped me get into ring workouts when I was a complete beginner. It helped me get stronger and also kept me safe with good posture and technique. I really appreciate all the free content you put…
Raz
The Ring routine that Antranik put out helped me get into ring workouts when I was a complete beginner. It helped me get stronger and also kept me safe with good posture and technique. I really appreciate all the free content you put out, I must have watched the first yoga for posture video hundreds of times.
Raz
Antranik was one of the first voices I heard in the physical fitness scene that I connected with. He’s knowledgeable, down to earth and doesn’t get caught up in trends or flashy marketing. He’s inspired me to start my fitness journey years ago…
Vlad M.
Antranik was one of the first voices I heard in the physical fitness scene that I connected with. He’s knowledgeable, down to earth and doesn’t get caught up in trends or flashy marketing. He’s inspired me to start my fitness journey years ago and still shares great information that I come back to!
Vlad M.
Antranik has helped me start my calisthenics journey and better understand my body and how to prevent and treat injuries.
Joseph
Very well laid program, easy to use. Loads of information how to use it, what progresions and examples. Overall great program from beginners to intermediate athletes.
Grazvydas Jucius
The strength and flexibility programs gave me slow and steady improvements over a long period of time recovering from health issues. I felt empowered knowing I had a path with strength and flexibility techniques with little equipment . I am grateful to have…
Tim S.
The strength and flexibility programs gave me slow and steady improvements over a long period of time recovering from health issues. I felt empowered knowing I had a path with strength and flexibility techniques with little equipment . I am grateful to have this health in challenging times.
Tim S.
Antranik helped thousands of people with the Reddit free bodyweight routine. Best routine for free you can find. I purchased the ring routine and it has excellent content. Great value for money. It was very helpful to structure my training. I had struggled…
Jan H.
Antranik helped thousands of people with the Reddit free bodyweight routine. Best routine for free you can find. I purchased the ring routine and it has excellent content. Great value for money. It was very helpful to structure my training. I had struggled with injuries before. The last year's I trained with rings and I stayed healthy most of the time. It's hard to squeeze in workouts in the daily struggle as full time worker and as a father. The ring routine helped me to continue my training.
Jan H.
Good programming and a large range of exercises.
Valentin
Increase in my strength and flexibility. Increase in confidence and sense of self. The program was extremely easy to understand and follow.
Harout H.
The Ring routine that Antranik put out helped me get into ring workouts when I was a complete beginner. It helped me get stronger and also kept me safe with good posture and technique. I really appreciate all the free content you put…
Raz
The Ring routine that Antranik put out helped me get into ring workouts when I was a complete beginner. It helped me get stronger and also kept me safe with good posture and technique. I really appreciate all the free content you put out, I must have watched the first yoga for posture video hundreds of times.
Raz
Antranik was one of the first voices I heard in the physical fitness scene that I connected with. He’s knowledgeable, down to earth and doesn’t get caught up in trends or flashy marketing. He’s inspired me to start my fitness journey years ago…
Vlad M.
Antranik was one of the first voices I heard in the physical fitness scene that I connected with. He’s knowledgeable, down to earth and doesn’t get caught up in trends or flashy marketing. He’s inspired me to start my fitness journey years ago and still shares great information that I come back to!
Vlad M.
Hello! I’m Antranik Kizirian. My passion is helping others embrace fitness that makes sense for them and increases their physical autonomy. Here’s a truth: You are powerful, you just don’t know how to harness it yet.
I have a medical background, a deep love for helping others, and many years of experience as a fitness trainer.
Now, I design wellness, fitness, and bodyweight training programs for regular people looking to add mindful movement to their everyday lives.
The ring workout routine is one of my few bodyweight training programs that requires some equipment to get started.
At a minimum, you’ll need a set of rings and a place to hang them. Gym chalk and resistance bands can be helpful additions.
You don’t have to be an accomplished gymnast to experience the benefits of working out with rings.
Of course, keeping yourself suspended will tap into your upper body strength. A solid ring workout routine will target and build muscles you didn’t even know you had!
Moving between the different exercises helps increase flexibility in your shoulders and upper back. Plus, the exercises are easy on your joints thanks to the ability to move freely and adapt.
The great thing about rings is that they can feel more playful than a traditional workout. As you swing and rotate between the moves, it’s like being a kid on the jungle gym again!
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 and skills for training on the rings and the floor.
I recommend being able to do 3×5 reps pull-ups and push-ups before jumping into this.
Purchase the program to get your username and password. You can access the program anytime via my website. You may want to purchase your own set of rings through our affiliate products page if you don’t have access to a set already. The program provides a detailed introduction, how-to instructions for the exercises, as well as warm-up and cool-down recommendations.
If you are having trouble with something or just aren’t sure if your form is correct, we encourage you to leave a comment and post a “form-check” video of yourself. Comments are enabled on all the pages so you can provide feedback and we can improve the routine together. Antranik is available for one-on-one online coaching if you need extra guidance or help.
Register now to get instant access!
With a one-time payment of only $74.95 US, you get lifetime access! And with a 100% money-back guarantee, you got nothing to lose, so why not give yourself this gift?
Don’t hesitate! Use our online tool to get matched with your first step in the journey to joyful fitness.
Gymnastic Rings
Strength
Full Body
Mobility
3-4x Per Week
Shoulders + Upper Back
I offer steep discounts for those who choose to bundle my programs. You can choose a bundle based on your goals: flexibility, strength, or both!
