Z E N R I N G S W O R KO U T G U I D E

ZENRINGS
W O R KO U T G U I D E
 Z E N R I N G S W O R KO U T G U I D E
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Z E N R I N G S W O R KO U T G U I D E
DISCLAIMER

The contents of this book have been prepared with

the utmost care. However, we cannot guarantee the
accuracy, completeness and overall up-to-dateness
of the contents. They reflect the personal opinion and
experience of the author. Therefore, the author accepts
no legal responsibility or liability for any damage caused
by possible errors or counterproductive exercises
performed by the reader.

This book is a guide to possible strategies for success

and not a guarantee of success. The author therefore
accepts no responsibility for the non-achievement of
the goals described in the book. This book contains
links to external websites of third parties, over whose
content we have no influence. Therefore, we cannot
assume any liability for this external content. The
provider or operator of the contents is responsible for
the linked pages at all times. The linked pages were
checked for possible legal violations at the time of
linking. Illegal contents were not found at the time
of linking. However, permanent surveillance of the
contents of the linked pages is not reasonable without
concrete evidence of a violation of the law. If we
become aware of any infringements of the law, we will
remove such links immediately.
Z E N R I N G S W O R KO U T G U I D E
TA B L E O F C O N T E N T S

5 B E F O R E Y O U S TA R T T R A I N I N G

6 WA R M-U P

9 CHEST & SHOULDERS

10 BACK

12 LEGS & BUT TOCKS

13 B E L LY

14 BICEPS

15 TRICEPS

15 E X E R C I S E S F O R A D VA N C E D U S E R S

17 COOLDOWN
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Z E N R I N G S W O R KO U T G U I D E
4 INTRODUCTION

In this workout guide, you will learn how to properly

train using the ZenRings. The rings are ideal for a full-
body workout that utilises your own body weight.
You can specifically train strength, flexibility, and
coordination, whether you are a beginner or an
advanced user.

The gymnastic rings are made of high-quality wood and

meet Olympic standards.

Door anchors and straps are also supplied with this

product.

In order to make sure you can have a truly effective

ZenRings workout, we have put together this workout
guide with numerous exercises, including a warm-up and
cooldown, just for you. Have fun!
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5 B E F O R E Y O U S TA R T T R A I N I N G

Depending on the exercise, you can change the length

of the straps using the quick-release buckles. The
markings help you to consistently bring both straps to
the same length.

When using the door anchor, make sure that you

always fasten it securely and that the door is strong
enough to support your body weight. The door anchor
should always be attached so that it pushes towards
the door frame and not against the door.

Training with the ZenRings is very demanding.

Therefore, start with easier exercises and pick up
the pace slowly. The number of repetitions depends
on your fitness level. Basically, keep in mind that
an effective workout should always be strenuous in
order to achieve success. With regular training you
will quickly find the exercises easier and easier. This is
when you can increase the intensity and the number of
repetitions and sets.

Cleaning and care

You can clean the ZenRings with a damp cloth or rinse

it under running water. However, do not use soap or
chemical cleaners. Before each workout, check the
straps, rings and door anchor for possible damage, to
ensure safe training.
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6 WA R M -U P

Jumping jacks 30-50

Jumping jack exercise seconds

Knee lifts 30-50

Fast knee lifting seconds
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7 WA R M-U P

Walking forward 5-10

Walk in push-up position repeats

Squat & reach 5

Knee bends with arm stretches repeats on each side
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8 WA R M-U P

Shoulder rotation
Shoulder rotation exercise

Arm circles
Arm circling exercise
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9 CHEST & SHOULDERS

Top position
Top support

• Hook the rings into the straps

and attach to a beam, pull-up
bar, or use the door anchor.

• Adjust the rings to hip height.

• Reach into the rings, stretch

the arms, turn the rings out
and support them off the
floor. Keep shoulders down,
chest out, and tense the ab-
domen and buttocks.

• If you are having problems

keeping yourself in the air,
stand on something small
to help you. However, try to
support yourself as little as
possible.

• Hold the position for 5-10

seconds.

Chest press
Chest press exercise

• Hook the rings into the straps

and attach to a beam, pull-up
bar, or use the door anchor.

• Adjust the rings to hip height.

Stand with your back to the
attachment and grasp the
rings.

• Lean forward at a 45° angle to

floor, keep the arms extended,
and the legs shoulder-width
apart.

• Bend the arms until rings

are at chest height, keeping
elbows out during the move-
ment.

• Return to the starting position.

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10 CHEST & SHOULDERS

Push-ups
Hanging push-ups

• Hook the rings into the straps

and attach to a beam, pull-up
bar, or use the door anchor.

• Adjust the rings to hip height.

Stand with your back to the
attachment and grasp the
rings.

• Lean forward until you are

parallel to the floor. Keep the
arms extended and legs shoul-
der-width apart.

• Bend the arms until rings

are at chest height, keeping
elbows out during the move-
ment.

• Return to the starting position.

BACK Rowing
Rowing exercise

• Hook the rings into the straps

and attach to a beam, pull-up
bar, or use the door anchor.

• Adjust the rings to shoulder

height. Face the attachment
and grab the rings.

• Lean back at a 45° angle to

floor, while keeping the arms
straight and the legs shoulder-
width apart.

• Pull the rings at shoulder-

width towards your sternum,
while keeping the elbows close
to the body during movement.

• Return to the starting position.

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11 BACK

Reverse row
Horizontal rowing

• Hook the rings into the straps

and attach to a beam, pull-up
bar, or use the door anchor.

• Set the rings to hip height, sit

on the floor or mat, and grasp
rings.

• Place the upper body as paral-

lel to the floor as possible and
keep the arms extended.

• Pull up with your arms, while

pulling your shoulder blades
together.

• Return to the starting position.

Ring pull-ups
Pull-ups using the rings

• Hook the rings into the straps

and attach to a beam, pull-up
bar, or use the door anchor.

• Adjust the rings to head

height. Stand under the rings,
extend the arms, and grab the
rings with the back of your
hands facing out.

• Hang from the rings with your

arms extended, then proceed
to pull up to chest height.

• Hold the position briefly, then

return to the starting position.
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12 BACK

Ring chin-ups
Pull-ups with tight grip

• Hook the rings into the straps

and attach to a beam, pull-up
bar, or use the door anchor.

• Set the rings at head height.

Stand under the rings, extend
the arms, grab the rings with
the back of your hands facing
inwards.

• Hang from the rings with your

arms extended, then proceed
to pull up to chest height.

• Hold the position briefly, then

return to the starting position.

LEGS & BUTTOCKS Lunges

Ring lunges

• Hook the rings into the straps

and attach to a beam, pull-up
bar, or use the door anchor.

• Set the rings to knee height.

Stand with your back to the
attachment, hook one foot
into one of the rings and
stretch the arms forward.

• Bend the knees 90° with the

standing leg, while stretching
the hooked leg backwards.

• Return to the starting position.

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13 LEGS & BUT TOCKS

Squats
Knee bends

• Hook the rings into the straps

and attach to a beam, pull-up
bar, or use the door anchor.

• Set the rings to knee height.

Face the attachment, hold on
to both rings and stretch the
arms.

• Bend the knees 90°, pressing

them outwards and keeping
them behind the tips of the
feet. Keep your back straight
and bring the buttocks far
back.

• When straightening up, shift

weight to the heels and use
rings as an aid, if necessary.

B E L LY Crunch
Abdominal press

• Hook the rings into the straps

and attach to a beam, pull-up
bar, or use the door anchor.

• Adjust the rings to knee

height. Stand with your back
to the attachment, bend the
knees, hook both feet into
the rings and get into push-up
position.

• Pull knees towards the chest,

tighten your abdominal musc-
les, and curl the upper body.

• Return to the starting position.

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14 B E L LY

Side crunch
Abdominal side press

• Hook the rings into the straps

and attach to a beam, pull-up
bar, or use the door anchor.

• Adjust the rings to knee

height. Stand with your back
to the attachment, bend the
knees, hook both feet into
the rings and get into push-up
position.

• Pull the knees sideways to-

wards the right shoulder,
tensing the abdominal muscles
and curling the upper body.

• Return to the starting position

and pull the knees towards the
left shoulder.

BICEPS Bicep curls

• Hook the rings into the straps

and attach to a beam, pull-up
bar, or use the door anchor.

• Adjust the rings to hip height

and face the attachment.

• Grab hold of the rings, lean

back, and pull the body to-
wards the rings with your
upper arm strength.
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15 TRICEPS

Tricep press

• Hook the rings into the straps

and attach to a beam, pull-up
bar, or use the door anchor.

• Adjust the rings to hip height

and stand with your back to
the attachment.

• Grab hold of the rings, lean

forward and keep the rings
above your head by extending
the arms.

• Subsequently bend the arms to

90°, while keeping the elbows
as close to each other as pos-
sible.

• Return to the starting position.

E X E R C I S E S F O R A D VA N C E D U S E R S

Tucked L-sit
The L-sit

• Hook the rings into the straps

and attach to a beam, pull-up
bar, or use the door anchor.

• Adjust the rings to hip height.

• Hold on to the rings, straight-

en the arms, turn the rings
out, keep shoulders down, and
tighten legs up (either stret-
ched or bent).
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16 E X E R C I S E S F O R A D VA N C E D U S E R S

Pistol squat
Single knee bend

• Hook the rings into the straps

and attach to a beam, pull-up
bar, or use the door anchor.

• Adjust the rings to knee height

and face the attachment. Grab
both rings and extend the
arms.

• Extend one leg forward and

bend the other knee 90°. The
extended leg should be as
parallel to the floor as possible
without touching it.
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17 COOLDOWN

Stretch for right/left side of the body Stretch for the legs

Stretch for the legs

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18 COOLDOWN

Stretch for the legs

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19 COOLDOWN

Stretch for the chest & shoulders

Stretch for the back

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20 COOLDOWN

Stretch for the biceps & triceps

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ZENRINGS
WORKOUT GUIDE