Gymnastic Rings Workout Handbook by Michael Volkmar

Author:Michael Volkmar
Language: eng
Format: epub
Publisher: Hatherleigh Press
Published: 2019-10-28T16:00:00+00:00

FAT BURN WEEK 1

Workout #1

Perform 2 sets of 10–15 reps each for:

1A. Glute Bridge

1B. Row

1C. Pistol Squat

1D. 20–30 seconds high-intensity cardio

1E. Plank (hands on handles)

1F. Atomic Push-up

1G. 2 minutes low intensity cardio

Finish with 20 minutes cardio at 60–70% of your max heart rate (MHR)

Program Notes: Circuit all exercises until completed, resting as necessary after the final exercise.

FAT BURN WEEK 1

Workout #2

Perform 2 sets of 10–15 reps each for:

1A. Leg Curl

1B. Chin up or Pull up

1C. Reverse Lunge

1D. 20–30 seconds of high-intensity cardio

1E. Side Plank Raise

1F. Incline Push-up

1G. 2 minutes of lower intensity cardio

Finish with 20 minutes cardio at 60–70% of your max heart rate (MHR)

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