Chain movement workouts

I’m always looking for new ways to challenge my body and change up my workouts.  But one thing I always keep consistent is simplicity.  Enter the Chain workout, a set of exercises that are all connected together!  The combos are never ending, but one of my favorite options is to use a kettlebell to complete one full chain of exercises on one side, do a quick round of plyos and then hit the other side.

Here is one of my favorite sequences, mostly because I am falling in love with the windmill!

  • KB Snatch
  • Windmill
  • Push Press

Do one rep of each exercise in succession with the weight in your right hand, and repeat the sequence 5 times.  Follow that with either 20 jump lunges, 10 jump squats, 20 lateral bounds, or even a sprint!  Then repeat the chain on your left followed by another round of plyos.  That is one full round……..repeat 5 full times through and I guarantee you’ll be sweating and feeling awesome.

Happy Saturday friends!


Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website

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