Written by Sam Coleman | Co-founder
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Are you looking for some steel mace workout inspiration?
Perfect! This is where you want to be. We’ve compiled our top 10 favorite total body steel mace workouts for you to try. These workouts are both fun and challenging. Moreover, they can be done anywhere, i.e. at home, outdoors, or at the gym.
These are great steel mace workouts to add to your weekly routine!
Fun and Challenging Steel Mace Workout
If you’ve been training with a steel macebell for some time now, then you know exactly why steel mace workouts can be “fun” and “challenging”. The steel mace moves you and challenges you in new ways, which is our definition of fun! As fitness enthusiasts, testing ourselves with new exercises and workouts is always a good time, even if the process is time-consuming and the movements kick our ass.
Steel mace training involves compound movement patterns. The exercises are multidimensional, meaning they move you through multiple planes of motion and they work large chains of muscles. Mace movements work to unite your body, ultimately creating one powerful unit. This is much different than traditional bodybuilding where you do isolation exercises or at best compound movements through a single plane of motion.
Our body is, of course, made up of muscle groups, however, they are all connected and they work together. This is why we need to treat our body as a single unit when approaching our fitness. This is how you develop a more powerful, explosive body with a greater range of motion and athletic like balance and coordination.
What’s more, steel mace training lends itself to workout protocols that are much different than conventional training that most of us have done in the gym in the past. Instead of your basic sets x reps with 1-2 minute rest time, steel mace workout routines incorporate workout methods like Ascending/Descending Ladders, Tabata, Every Minute On The Minute, As Many Rounds As Possible, As Many Reps As Possible, and much more, like our personal favorite protocol to do with the steel mace, Complexes (definitely read about complex workouts if you don’t know what they are).
All in all, when you train in a way where you are challenging your strength, endurance, mobility, and balance simultaneously and harmoniously, you will fill two needs with one deed - You will become a better, stronger human with greater longevity and you will be having fun, which is great as 'fun' is important for improving and maintaining mental health and reducing stress. If you don't feel this way about having fun through challenging movements and workouts, we hope you will adopt this philosophy as it is something that you can truly develop with time.
10 Fun and Challenging Steel Mace Workouts To Try
Without further ado, let’s dive into our 10 fun and challenging steel mace workouts.
Choose 4-6 of these workouts and do them as a weekly full body steel mace workout routine!
1. 25-Min Total Body Steel Mace Workout
This workout by Paulina Kairys is a tough one. She creates new steel mace movements by combining exercises in creative ways! Each exercise is a compound movement that will work multiple muscle groups through a two sequence combo!
Here are the workout details.
4 Circuits
8 Exercises In Total
3 Rounds
*Rest between circuits and do one circuit after the other to complete one round*
Circuit 1:
- Alternating Dragon Squat to Archer (10 reps)
- Bent Over Single Arm Row (5/5 reps)
Circuit 2:
- Bayonet Switch Squat to Overheard Press (10 reps)
- B Stance Deadlift to Offset Curl (5/5 reps)
Circuit 3:
- Single Arm Press to Squat (10 reps)
- Uppercut Lateral Lunge (5/5 rep)
Circuit 4:
- 360 to Step Out Lunge (5/5 reps)
- Reverse Lunge to Cross Body Strike (10 reps)
2. The Ultimate Steel Mace Metabolic Workout
This is a metabolic workout by Sam Coleman, co-founder of SET FOR SET. This steel mace workout incorporates a tough complex, metabolic circuits, and a ladder workout. The total workout time is around 35-40 mins, as a metabolic workout should be.
Here are the workout details.
#1 - COMPLEX WORKOUT
Exercise 1: On The Ball Push Ups (mace head on left side) x 5 reps
Exercise 2: Side Rows (left) x 5 reps
Exercise 3: Deadlifts to Reverse Curls (left) x 5 reps
Exercise 4: Forward Lunges (left) x 5 reps
Exercise 5: Overhead Presses (left) x 5 reps
Exercise 6: Swing and Toss (left) x 5 reps
Repeat the same sequence on the right side
- Go back and forth, left side, 6 exercise for 5 reps, then right side, 6 exercises for 5 reps, for 10 straight minutes.
- NO REST during these 10 minutes.
#2 - METABOLIC WORKOUT
Set 1:
Exercise 1: 360s (right hand over left, swing to left side) x 40 seconds
Exercise 2: Barbarian Squats (right hand over left) x 40 seconds
Exercise 3: Staggered Stance Uppercut Swing (right side) x 40 seconds
Exercise 4: Spiral Curls to Presses (right) x 40 seconds
Exercise 5: Bent Over Rows (right side) x 40 seconds
- Rest 20 seconds between exercises (and only 20 seconds between Set 1 and 2)
Set 2:
Exercise 1: 360s (left hand over right, swing to right side) x 40 seconds
Exercise 2: Barbarian Squats (left hand over right) x 40 seconds
Exercise 3: Staggered Stance Uppercut Swing (left side) x 40 seconds
Exercise 4: Spiral Curls to Presses (left) x 40 seconds
Exercise 5: Bent Over Rows (left side) x 40 seconds
- Rest 20 seconds between exercises
#3 - LADDER WORKOUT (ASCENDING/DESCENDING)
10-to-2s - 1 rep / Burpees - 7 reps
10-to-2s - 2 rep / Burpees - 6 reps
10-to-2s - 3 rep / Burpees - 5 reps
10-to-2s - 4 rep / Burpees - 4 reps
10-to-2s - 5 rep / Burpees - 3 reps
10-to-2s - 6 rep / Burpees - 2 reps
10-to-2s - 7 rep / Burpees - 1 reps
- No rest here, give it your all and empty the tank!
REST TIME BETWEEN ROUNDS: Take as little rest as possible. We recommend around 2-3 minutes rest between rounds.
Read the full post on this workout to learn about metabolic workout benefits (short workouts that burn fat and build muscle!).
3. Zombie Apocalypse Steel Mace Workout
Ever imagine what you would do during a zombie apocalypse? It’s a fantasy we’ve probably all romanticized, as miserable as it would actually be. Nevertheless, this workout is inspired by that nightmare fantasy. And it’s a whole lot of fun.
These exercises are going to work your speed, muscle endurance, stamina, grip strength, rotational strength, and overall real-world power. Zombie apocalypse essentials.
Here are the workout details.
Exercise 1: Single Arm 360s - 4 sets, 1 minute each set (switch hands at 30 seconds).
Exercise 2: Single Arm 10-to-2s - 4 sets, 1 minute each set.
Exercise 3: Rotational Side Swings - 4 sets, 30 seconds each set.
Exercise 4: Rotational 360s - 4 sets, 45 seconds each set.
Exercise 5: Mace 360 Burpees - 4 sets, 10 reps total.
Exercise 6: Get-ups - 4 sets, 1 minute each set (get up to both sides evenly).
Exercise 7: Sprints - 4 sets, 100m (if you are using a treadmill, do 20-second sprints each set).
Exercise 8: Single Arm Scoop Water to Squat - 4 sets, 1 minute each set (work both sides evenly, either every other set or at the 30-second mark switch sides).
Exercise 9: Sprint with Mace - 4 sets, 100m (if you are using a treadmill, do 15-20 second sprints each set).
4. Double Macebell Workout
If you have two macebells of the same size, you gotta try this challenging double mace workout by Scott Viala. This is a workout that will take you back to your early mace training days when it felt extremely awkward performing steel mace exercises.
Here are the workout details.
1) Steel mace one arm 360 (Bracing opposite arm)
Sets: 4 x reps - 60 seconds (each arm)
Rest: 60 - 90 seconds
2) Alternating One Arm 360
Sets: 4 x reps - 60 seconds
Rest: 60 - 90 seconds
3) Squat Front Press
Sets: 4 x reps - 60 seconds
Rest: 60 - 90 seconds
4) Reverse lunge w/ High Knee (Front hold)
Sets: 4 x reps - 60 seconds (each leg)
Rest: 60 - 90 seconds
5) Alternating Lateral Lunge (Front hold)
Sets: 4 x reps - 60 seconds
Rest: 60 - 90 seconds
5. 15 Minute Steel Mace Cardio Workout
In a rush or you simply want to work on your cardiovascular health in a dynamic, muscle building way? This intense 15-min steel mace cardio workout will surely achieve that. This workout is no joke!
Here are the workout details.
20 seconds each exercise. AMRAP in 15 mins. Switch sides each round.
Exercise 1: Single Arm 360 to Forward Lunge to Reverse Lunge
Exercise 2: Front Load Squat to Overhead Press to Stiff-Legged Deadlift to Reverse Curl
Exercise 3: Forward Jack Presses
Exercise 4: Side Swing Step Backs
Exercise 5: Mace Jump Squats
Exercise 6: Battle Lunge to Joust
Only rest if you really need to! You want to do as many rounds as possible!
6. Offset Load Steel Mace Circuit Workout
Steel mace swingers are well aware of the benefits of offset loading. This workout is the perfect demonstration of why the steel mace is the ultimate offset loading training tool. It incorporates 12 steel mace offset exercises, naturally, in a 3 exercise per circuit fashion. The movements are very dynamic. So prepare to have your balance and coordination tested alongside your strength and endurance on this one!
Here are the workout details.
4 Circuits | 12 Exercises
- Do each circuit 3 times (do Circuit 1-4 then repeat from the top)
- Rest 2 mins between each circuit.
CIRCUIT 1:
Front Squat to Overhead Press x 5 reps (each side)
Isolated Archer Swing x 5 reps (each side)
Plank Row x 5 reps (each side)
CIRCUIT 2:
Split Squat to Upper Cut Press x 5 reps (each side)
Lateral Lunge Front Press x 5 reps (each side)
Rotational Plank Press x 5 reps (each side)
CIRCUIT 3:
Reverse Lunge Archer x 5 reps (each side)
Rotational Uppercut Lunge x 5 reps (each side)
Offset Deadbug x 5 reps (each side)
CIRCUIT 4:
Staggered Deadlift to Row x 5 reps (each side)
Curtsy Lunge to Overhead Press x 5 reps (each side)
Crossbody Strike x 5 reps (each side)
7. Swing & Stamina Steel Mace Workout
This full body steel mace workout is about muscular endurance and it involves all types of steel mace swing variations, hence the name SWING & STAMINA.
Note: This workout will also improve your balance, core strength, and mental fortitude. The workout starts easy but things take a quick turn and you will be face to face with some exercises that are extremely challenging.
Here are the workout details.
There are 17 different exercises, each done for 1 set in the following order:
1. Pendulum x 1 minute
2. Metronome x 1 minute
3. 360 x 1 minute
4. Single Arm 10 to 2 x 1 minute
5. Single Arm Reverse 10 to 2 x 1 minute
6. Offset curl to 360 x 1 minute
7. Alt. Single Arm 360 to Overhead Press x 1 minute
8. Alt. Single Arm 360 to Forward Lunge x 2 minutes
9. Alt. Single Arm 360 to Side Lunge x 2 minutes
10. Alt. 360 to Stiff-Legged Deadlift x 2 minutes
11. 360 Burpee with Jump x 1 minute
12. Alt. Single Arm 360 to Push Ups On The Ball x max reps
13. 360 to Walk The Plank x max reps
14. 360 to Mountain Climbers x 1 minute
15. 360 Leg Raise Hold x 1 minute or max reps
16. Rotational Side Swing x 1 minute or max reps
17. Rotating 360 x 1 minute
Rest Ratio is 1:1.
1-minute sets require 1 minute of rest before moving to the next exercise, and the 2-minute sets require 2 minutes of rest before moving on to the next exercise. This is the optimal rest to work ratio for muscular endurance training. If it is too hard or too easy, adjust rest/work time accordingly, but the ration should always remain 1 to 1. This workout should be pretty killer, but still doable for most fitness levels (so long as you know how to swing a mace 360 and 10 to 2 properly) with the recommended work/rest ratio.
8. Beginner Mace Workout
Here is a beginner mace workout that doesn’t involve any swings but is still difficult if done right so don’t let the word “beginner” fool you. It is a beginner workout because those who are new to steel mace training can jump right into this one without worrying about learning all of the steel mace fundamentals. In fact, this kind of workout will build a solid foundation for future mace training as it gives you a feel for what the mace is all about.
Here are the workout details.
Smash through 3 rounds of 10 repetitions each exercise with 1-2 minute rest between each round.
Exercises:
- 4 & 8 lunges (each side)
- Front press (squat/athletic formation) (each side)
- Overhead press (each side)
- Overhead squat (each side)
- Overhead tricep extensions (each side)
- Thrusters
- Overhead obliques (each side)
- Slams (each side)
Alternative option:
Circuit 4 rounds - 10 reps each exercise
Round 1 = Left side for all exercises
Round 2 = Right side for all exercises
Round 3 = Left side again
Round 4 = Right side again
(Note: Thrusters should be done every round - make sure to switch which hand is above the other each round)
9. Game of Thrones Workout
Although Game of Thrones is over, the series still lives on in our hearts! This workout was inspired and themed after our favorite medieval fantasy epic. The exercises mimic warrior type training, or so we like to think.
If you want the swiftness of John Snow, the unilateral strength of Jamie Lannister, and the power of Brienne of Tarth, go to battle with this steel mace workout.
Here are the workout details.
AMRAP (As Many Round As Possible)
Exercise 1: Stab and Move
Exercise 2: Moving Through Battle
Exercise 3: Handle Your Sword
Exercise 4: Bury ‘Em
Exercise 5: Bend The Knee
You can do this workout no matter what level of fitness you are because you control over how many rounds you complete (i.e. how intense).
For example, beginners may only complete three rounds, while those who are in great shape may do more than 6. If you can do this workout for 30 minutes with minimal rest, you are a ferocious beast worthy of the throne.
Push yourself hard so you can be GAME OF THRONES Battle Ready.
10. Steel Mace & Bodyweight Workout
Here is a bodyweight and steel mace workout for those who want to lose fat, build lean muscle, improve endurance and test their ability to move fluidly. The exercises combine two movements into one, create a short sequence with each set. It’s an effective workout and it’s a hell of a lot of fun, but it’s not going to be easy if you focus on the movement with intensity…after all, nobody said easy was fun.
Here are the workout details.
4 circuits - 9 exercises
Do one circuit after the other
Repeat circuits 3 times in total
Rest between circuits
Circuit #1:
- Lateral Lunge to Switch Squat Complex (45 seconds work, 15 seconds rest)
- 3 Knee Sit Outs 2 Lateral Kick Throughs (30 seconds work, 15 seconds rest)
Circuit #2:
- Battle Lunge Sequence R/L (right/left) (30 seconds work, 15 seconds rest)
- Bear Squat to Push Up Sequence (30 seconds work, 15 seconds rest)
Circuit #3:
- Single-Leg Deadlift to Front Lunge Press R/L (45 seconds work, 15 seconds rest)
- Loaded Beast to Front Kick Throughs (30 seconds work, 15 seconds rest)
Circuit #4:
- Beast Shoulder Taps (30 seconds work, 10 seconds rest)
- Weighted Hollow Hold R/L (15 seconds each side, 10 seconds rest)
- Plank Steel Mace Crossovers (30 seconds work, 10 seconds rest)
Dynamic Warm-Up
If you have other workouts in mind but you still want to put a little work in with a steel mace, try this dynamic warm-up using a light weight steel mace. This is the perfect warm-up to prime yourself for a brutal workout, heavy steel mace or otherwise.
Want to learn how to use the steel mace?
If your steel mace skills aren’t up to par for these workouts, we have exactly what you need. Our extensive steel mace training e-guide has everything you need to know about mace training. It teaches you the basics, like grip orientation, hand placement, ready positions, and mace hand switches. Then it takes you through beginner, intermediate and advanced steel mace exercises. What's more, it teaches you how to swing a mace properly, how to create complex sequences, and how to build your own effective mace workouts.
Check it out, the reviews will tell you everything you need to know.
Sam Coleman
Author