Rings, Sun, and Summer Guns: The Atomic Iron 20-Min Aussie Outdoor Workout

Built for blue skies, salty air, and feeling your best, this 20 minute gym rings workout gets you strong, lean, and summer ready so you can spend less time training and more time living it up in the Aussie sun.

Why get fit this Summer?

• Look good down at the beach without sucking it in
• Have the engine for long swims, surfs, and coastal walks
• Keep up with backyard cricket, footy, and chasing the kids
• Feel strong hauling eskies, bodyboards, and camping gear
• Train outdoors instead of sweating it out in a crowded gym
  

Total Time: 20 minutes

Gear: Gymnastic rings, a tree, a goal post, or nay horizontal bar

Warm Up: 3 minutes

• Arm circles and Shoulder Rolls: 30 seconds (both directions)
• Easy ring rows: 10 reps 
• Bodyweight squats: 15 reps
• Hollow body hold: 20 seconds

Main Workout: 14 minutes (AMRAP Circuit)

AMRAP means As Many Rounds As Possible, where you repeat a set circuit continuously for a set time and aim to complete as many quality rounds as you can without cutting corners.

Upper Body

• Ring Rows: 8 to 12 reps
  Tip: Think chest to rings, squeeze like you are showing off at the beach
  
• Ring Push Ups: 8 to 12 reps
  Tip: Keep the body straight like a surfboard
  
• Ring Support Hold: 20 seconds
  Tip: Arms locked, shoulders down, look calm even if you are not
  

Core

• Knees to Chest on Rings: 10 reps
  Tip: Slow and controlled, no swinging like a galah
• Plank with Feet in Rings: 30 seconds
  Tip: Brace hard, imagine a wave about to hit you

Legs

• Assisted Pistol Squats using Rings: 6 reps each leg
  Tip: Sit back, stay tall, feel powerful
  
• Ring Hamstring Curls: 10 reps
  Tip: Feet in rings, hips up, strong as a roo

Cool Down: 3 minutes

• Shoulder stretch hanging lightly from rings
• Hip flexor stretch each side
• Deep breathing, enjoy being outside
  

How Often: 3 to 5 days a week 

If it feels easy, slow the reps or add another round. If it feels brutal, good on ya, that means it is working!

You got this!

Training outside is all about copping a bit of sun safely, enjoying the process of improving yourself and feeling strong for summer without punishing yourself.

Then you can get on with loving Summer with a swim, firing up the barbie, and enjoy being fit in the Aussie outdoors.