Скачать или смотреть Home workout using two gym equipment gymnastic rings and resistance band

requency: 3-4 days per week, with a day of rest in between.

Warm-up: 5-10 minutes of dynamic stretching and light cardio.

Circuit 1: Upper Body and Core (3 rounds)

Ring Rows: 8-10 reps
Push-ups (standard or ring): 8-12 reps
Resistance Band Pull-aparts: 12-15 reps
Plank Rollouts with Rings: 8-10 reps
Rest 1-2 minutes between rounds.

Circuit 2: Lower Body and Flexibility (3 rounds)

Assisted Pistol Squats with Rings: 6-8 reps per leg
Resistance Band Glute Bridges: 12-15 reps
Hanging Leg Raises: 10-12 reps
Hamstring Stretch with Rings: 30 seconds per leg
Rest 1-2 minutes between rounds.

Cool Down: Spend 10-15 minutes on static stretches, targeting major muscle groups.

Remember to focus on proper form, gradually increase intensity, and listen to your body.