- What's up, Elite Thenx Athletes?
I'm Zay, and welcome to another video of official Thenx.
Today, we're gonna be doing a full-body workout
using one piece of equipment.
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- All right guys, so let's get started.
No gym membership is no excuse.
One piece of equipment that can simulate a whole gym,
and I'm sure you guys know what I'm talking about,
are the rings.
Rings are one of the most versatile tools you can use
for calisthenics.
In fact, you can train your whole body using rings.
One of the benefits of using rings
is the stabilization factor,
something you don't normally get
from the machines at the gym.
The reason why stabilization is so important
is because it forces you to balance and control your body
during each exercise, causing you to activate
those deep muscle fibers which will help you build
that real solid muscle.
With that being said,
let's get this full-body ring workout started.
First exercise we have is dips.
Let's go for 10 reps.
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All right guys, that's 10 reps.
Again, remember to really focus on controlling your body
during each rep.
Next, we got L-sit pull ups.
All right guys, so for this exercise,
we're gonna start off in chin-up position,
we're gonna get into an L-sit.
As we pull-up, we're gonna transition over
to a pull-up position.
And back down to chin-up position.
We're gonna go for 10 reps.
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All right, guys. There you have it, L-sit pull ups.
Next we have ring flyes.
For those of you who are really trying to build your chest
and expand it, or make it wider,
this exercise is perfect for that.
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Let's go for 10 reps.
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Really important for this exercise,
at the top of each rep,
make sure you're really squeezing that chest
to really emphasize on that cut down the center.
Next, we got assisted pistol squats.
So for this exercise, we're only gonna need one ring.
We're gonna start off with the left leg,
so that means we're gonna grab the ring
with the opposite hand.
We're gonna go for five reps each leg.
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Same thing, grab with the left, right leg.
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All right guys, there you have it,
assisted ring pistol squats.
And remember guys, if this exercise is too easy for you,
try to use less force on your arms,
that way it emphasizes more on your legs.
Next we have bicep curls.
So let me show you what this should look like.
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Now if this is too easy for you,
take a couple steps down and find an angle
that's really gonna challenge you,
and you'll feel it a lot more in your biceps.
Let's go for 10 reps.
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All right guys, as you can see
when I did this exercise,
keep your elbows up and really pulled to your head
to really isolate that bicep.
Next we have ring pushups.
Even something as easy as pushups can become harder
when you just add that stabilization factor.
So let's try to really focus on controlling our body
for each rep, all the way up and all the way down.
Let's go for 15.
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There you have it, ring pushups.
Our next exercise is gonna be a little bit more advanced.
That's gonna be negative hefestos.
Let me show you what that looks like.
All right guys, so for this move,
we're gonna start at the top of our dip.
From here, we're gonna slowly descend.
Think about doing a negative dip.
Tuck your knees, switch your grip,
and slowly come down.
That's one rep.
We're gonna go for five in total.
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All right guys, there you have it, negative hefestos.
Our last exercise is gonna be Bulgarian split squats.
All right, so for this one, we're only gonna need one ring.
We're gonna place the top of our foot in the ring,
and the goal is to descend to a 90-degree angle
and slowly come up and control your balance
and stabilization muscles.
We're gonna go for 10 reps each leg.
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All right guys, there you have it.
That completes round one for this full-body ring workout.
You guys got three more rounds to go,
and if you don't got a pair of rings,
you can head over to thenx.com/shop
and get you guys a pair.
Thank you guys so much for watching.
If you guys enjoyed this video,
make sure to smash that like button
and comment down below what you guys wanna see
for the next video.
And if you guys wanna get in the best shape of your life,
make sure to sign up now to thenx.com
and become a member.
And if you already are a member,
make sure to update your Thenx app.
We have a brand-new design on there
with updated features, such as social media.
And stay tuned for new technique guides and programs
that will have you in the best shape of your life.
And remember guys, we post every Sunday
8 p.m. USA Eastern Time.
Thanks again for watching.
See you guys next Sunday.
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