Workout of the week: 15-min front-chain strength workout

29th September 2025

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.