Having gone 4 days without training I was getting restless and in desperate need of a workout, after asking a few locals it seems the closest gym is a 90 minute walk away – not good.

Luckily I brought with me a set of Olympic rings, so I head off to the park and find myself a tree branch instead.

One of the great things about Olympic rings is you can train anywhere and at anytime, plus they’ll get you incredibly strong (just watch the male gymnasts at the Olympics).

Having 4 days off training I’m feeling fresh and smash out a quick 30 minute bodyweight workout.

The Workout…
Chin ups (overhand) 2 x 10
Hanging knee raise 2 x 10
Olympic Ring push ups 2 x 10
Single leg squat 2 x 10
Olympic Ring planche 2 x 60seconds
1 leg hip ext. with 1 foot on ball (or coconut) 2 x 10

30 seconds between exercises

This workout will take you around 30 mins and works every major muscle in the body, they’re great for strength and building lean functional muscles.

Let me know how you get on.

Train Hard!

Dan Clay
Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney

P.S To pick up a set of rings check out www.ringtraining.com