No gym? No problem! It’s time to get jacked with this new home workout. Some people don’t like the gym atmosphere. The disgusting BO, wasted transportation time, monthly payments killing your bank roll, and forget about having to wait for a bench while your heart rate crashes. Get pumped because I’m about to take you through the best home workout to get you ripped and lean.
First thing you will need is to invest in a solid pair of Olympic rings. There is a reason why gymnasts have perfect bodies, and the rings are one of the finest tool of their trade. Although I had a fancy gym membership during graduate school, as well as a University gym to go to for free, I elected to hang a pair of rings in my loft for the sake of convenience and it soon became my favorite workout routine.
While pull-up bars are nice, Olympic rings are much more diverse when it comes to implementing various techniques in your routine. Furthermore, I can analogize the difference between rings and pull-up bars to the difference between dumbbells and barbells. Rings will give you a much higher degree of freedom in motion for functional compound movements. I recommend getting a nice layered wooden pair with a thicker diameter and not using tape. These will feel smooth in your hands and much more comfortable than a cheap plastic pair. This one time investment will likely change your outlook on physical fitness for the rest of your life. Even the world renown MMA fighter “the notorious” Conor McGregor includes the rings into his training regimen. Check here for an affordable quality pair of wooden Olympic rings In addition to blowing up your arms, training with rings will also strengthen your wrists and build the stabilizer muscles.
A good pair of rings will even come with the straps. It is money well invested into your physical and mental health, and costs about the same as one month’s gym membership fee. Nowhere to hang them at home? Go down to your local park and hang them from a tree. The fresh air will do you some good and you can even show off to all the pretty ladies getting their cardio in.
Time for the workout!
This routine is deceptively simple, requiring only a handful of exercises which can be completed relatively quickly. For every exercise I recommend that you do either 4 sets of 10 reps or 5 sets of 5 reps. If you’re interested in a complete 5×5 weight training program check out Elliot Hulse’s Strength Camp. For detailed information on how to perform just about any body weight exercise, check out “calisthenic movement.” Both of these organizations have given me invaluable information on how to step up my workout game. I have no affiliation with the aforementioned organizations and just recommend using them as a resource resource because of the monumental impact they have had on me.
Finally, if the exercises become too easy and you find yourself able to complete 20 plus reps of an exercise add some weight. This is not to say by any means that maxing out on reps is a bad thing, but there is a time and a place for that.
Let’s get started!
Dips 4×10
Muscle-up to your rings or and stabilize yourself in the top position (optional: start with rings lower and jump to dip position). Lower yourself down until the rings are by your armpits and push yourself back up until you reach a front support position with your palms facing or angled away from you. If the front support proves to be too difficult, keep your hands in the normal position with body in a hollow body position.
Muscle-ups 5×5
Begin in with a false grip on the rings, and palms facing away from you and elbows straight (Optional: starting with palms facing in and elbows slightly bent will be easier). Turn your palms to face each other and use an explosive pull to bring the rings to your armpits as you turn your hands with knuckles forward now and bring your chest above the rings. Continue to turn your knuckles out to your sides as you push down completing a dip motion. Lower your self under control to the starting position.
So you can’t muscle-up yet? Don’t worry because everybody starts somewhere. Kip if you have to, try the one arm at a time approach, jump with the rings lowered, or use resistance bands to build the strength and technique needed to complete the exercise.
Rotational Pull-ups/Chin-ups 5×5
Begin with a normal grip (not false), palms facing away from you, and elbows straight. Pull straight down turning your hands inward and bringing the bottom of the rings to the front of your shoulders or chest. Lower yourself to the starting position and repeat. Basically you will start in pull-up position, and once you reach the top position you will be in chin-up position; giving your hands a full 180 degree turn.
Handstand push-ups 4×10
From a handstand position, lower your head to the ground and push yourself back up. If you lack the balance to complete 5-10 reps, use a wall or a partner to help. I prefer to do it with my toes on the wall so the weight is loaded slightly in front of me rather than behind me which could place unnecessary stress on the shoulders.
Push-ups 4×10
Arguably the king of body-weight exercises, the pushup has endless variations. Begin in a plank position with palms flat on the ground roughly shoulder width apart. Keeping your head, shoulders, and tail bone in line with each other, lower your body to the ground with your hands near your pecs. Push straight up until elbows are straight in the starting position.
Modify this one any way you would like. Explosive clapping pushups, planch pushups, archers, or one hand pushups are just a few you can try. Add some weight too if you would like by using a flat weight on your back or a vest.
Bonus: Finish with a burnout session of mountain climbers or battle-ropes.
Remember to add weight when you find yourself able to complete more than the required amount of reps per set. Doing too many reps will change the workout from muscle building to resistance endurance which is not the current goal.
During grad school I hung the rings in my loft and did the workouts while blasting music along with a 40lb weighted vest. This is the digital camo weighted vest I used. While this 40lb vest will surely get you ripped it is a bit bulky for my 5’8” frame. I loved using it for dips, pull-ups, and pushups. However, it comes down to my waist and therefore makes it difficult to squat or run with. Nevertheless, I’ve had 6’2″ 220lb friends who love it.
An alternative option to the vest is of course a dip belt. If you have the dough I would recommend a dip belt from rogue fitness. Rogue combines simplicity with durability for a quality belt that will likely last you for years. I’ll pair the belt with 1 or 2 25lb kettle bells so I can make the step from 25lbs to 50lbs with a simple clip of the chain. Nothing fancy here, just 100% real cast iron. Not only does the dip belt take the stress off your shoulders (as opposed to the vest) it also gives you some traction on your spine (if you need it).
The water is yours if you should choose to drink. The only other thing you need now is determination and self-discipline. Remember: CONSISTENCY IS KEY! You will not get jacked by trying this once and giving up. Do it one to three times per week and balance it with HIIT, cardio, kettle bells, free-weights, stretching, and of course a healthy diet.
Thanks for reading, tell me what was your favorite part of this workout, ask questions, and share with your friends. Check back regularly because I will be posting more complete workouts, diet information, and tips for daily life improvement. Lastly, I would love to see some transformation pictures. Come back in a month or two and show me your pre and post pics; before and after you’re ripped and lean!
Mindful Explorer 