{"id":113991,"date":"2025-10-06T05:00:00","date_gmt":"2025-10-06T03:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=113991"},"modified":"2025-10-07T09:59:57","modified_gmt":"2025-10-07T07:59:57","slug":"15-min-front-chain-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/15-min-front-chain-strength-workout\/","title":{"rendered":"Workout of the week: 15-min front-chain strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ <\/strong>front-chain strength workout \/ 15 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells, weight disc & kettlebells<\/p>\n\n\n\n

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Usually, workouts are divided by muscle groups: chest day, leg day, back day \u2014 you name it. This time, we\u2019re flipping the script with a chain workout<\/strong>. But what exactly are \u201cchains,\u201d you ask?<\/p>\n\n\n\n

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. <\/strong>Most workouts focus on the latter, but strengthening the front chain is just as important. It improves posture, core stability, and overall performance.<\/strong><\/p>\n\n\n\n

That\u2019s why we\u2019ve built this front-chain strength workout<\/strong>. It features 4 exercises<\/strong>, performed in an AMRAP format<\/strong> (as many rounds as possible). Here\u2019s how it works: you\u2019ll spend 1 minute on each exercise, for a total of 4 minutes<\/strong>. Then, take a 1-minute rest before starting again<\/strong>. Complete 3 rounds<\/strong>, and you\u2019ll wrap it all up in just 15 minutes<\/strong>.<\/p>\n\n\n\n

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  1. Cyclist squats<\/li>\n\n\n\n
  2. Renegade rows<\/li>\n\n\n\n
  3. Kettlebell kneel to stand<\/li>\n\n\n\n
  4. Dumbbell bicep curls<\/li>\n<\/ol>\n\n\n\n

    Ready? Let\u2019s exercise your front-chain muscles!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
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    • 4 exercises<\/li>\n\n\n\n
    • AMRAP (as many rounds as possible)<\/li>\n\n\n\n
    • 4 minutes on, 1 minute off<\/li>\n\n\n\n
    • 3 rounds<\/li>\n\n\n\n
    • 15 minutes total<\/li>\n\n\n\n
    • Equipment: Dumbbells, weight disc & kettlebells<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      3 rounds<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – CYCLIST SQUATS<\/h3>\n\n\n\n

      1 minute<\/strong><\/p>\n\n\n\n

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      • Holding a kettlebell in your hands, stand with your heels elevated on a small weight disc.<\/li>\n\n\n\n
      • Keep your chest upright and engage your core.<\/li>\n\n\n\n
      • Lower into a squat, driving your knees forward over your toes.<\/li>\n\n\n\n
      • Push back up through your quads to return to the starting position.<\/li>\n\n\n\n
      • Repeat.<\/li>\n<\/ul>\n\n\n\n