ALL LEVELS / front-chain strength workout / 15 minutes
Equipment: Dumbbells, weight disc & kettlebells
Usually, workouts are divided by muscle groups: chest day, leg day, back day — you name it. This time, we’re flipping the script with a chain workout. But what exactly are “chains,” you ask?
Chains refer to groups of muscles working together along the front or back of your body. The front chain includes your abs, quads, and chest, while the posterior chain covers your back, glutes, and hamstrings. Most workouts focus on the latter, but strengthening the front chain is just as important. It improves posture, core stability, and overall performance.
That’s why we’ve built this front-chain strength workout. It features 4 exercises, performed in an AMRAP format (as many rounds as possible). Here’s how it works: you’ll spend 1 minute on each exercise, for a total of 4 minutes. Then, take a 1-minute rest before starting again. Complete 3 rounds, and you’ll wrap it all up in just 15 minutes.
- Cyclist squats
- Renegade rows
- Kettlebell kneel to stand
- Dumbbell bicep curls
Ready? Let’s exercise your front-chain muscles!
WORKOUT SETUP
- 4 exercises
- AMRAP (as many rounds as possible)
- 4 minutes on, 1 minute off
- 3 rounds
- 15 minutes total
- Equipment: Dumbbells, weight disc & kettlebells
WORKOUT EXERCISE LIST
3 rounds
1 – CYCLIST SQUATS
1 minute
- Holding a kettlebell in your hands, stand with your heels elevated on a small weight disc.
- Keep your chest upright and engage your core.
- Lower into a squat, driving your knees forward over your toes.
- Push back up through your quads to return to the starting position.
- Repeat.
2 – RENEGADE ROWS
1 minute
- Start in a high plank with a kettlebell in each hand.
- Keep your wrists under your shoulders, and your body in a straight line.
- Row one kettlebell toward your rib cage, keeping your hips square.
- Lower with control and repeat on the other side.
3 – KETTLEBELL KNEEL TO STAND
1 minute
- Start with both knees on the floor, holding a pair of kettlebells at your sides.
- Step forward with your right leg and rise to a standing position.
- Lower yourself back down with control to return to a kneeling position.
- Alternate legs each rep.
4 – DUMBBELL BICEP CURLS
1 minute
- Stand tall with a dumbbell in each hand, palms facing forward.
- Keep elbows close to your torso.
- Curl the weights up toward your shoulders.
- Lower slowly to the starting position.
- Repeat for 1 minute.
Ready for more after this front-chain strength workout? Explore more workouts below:
- 25-min gluteus medius strength workout
- 12-min metabolic strength workout
- 20-min lat workout for strength
- 30-min chest and triceps workout
- 25-min lower-body strength workout
- 25-min bicep and tricep workout
- 20-min dumbbell compound workout
- 35-min glutes workout
- 15-min core and oblique workout
- 45-min back strength workout
- 100 reps dumbbell strength workout
- Full-body workout for time
