30 Minute Steel Mace Conditioning Workout - SET FOR SET

30 Minute Steel Mace Conditioning Workout


by Sam Coleman June 16, 2017

We put together a 30 Minute Steel Mace Workout aimed to boost muscle endurance and strength. The exercises will also work on improving your range of motion and mobility through fundamental moving patterns. Get ready to burn calories fast with this kick ass steel mace workout. Let's break it down...

Please Note: With warm up and cool down exercises included, this workout is actually 40-45 minutes long.

Main Focus: Muscle Endurance and Strength/Cardio

Warm up:
1) 5 minutes cardio of your choice

2) 3-5 minutes of the dynamic movements below:

a. Low Lunge Hip Elbow Press x 5 reps x 3 sets

b. Supine Bridge With Reach x 5 reps each side x 3 sets

c. Lateral Ape Walk x 5 reps each way x 3 sets

Primary Workout:
AMRAP x 25 minutes
Move through all 4 exercises with the recommended reps, then repeat until the 25 minutes is up. Try not to take any breaks unless you have to. Take a short break before you ever sacrifice form.

1. 10-to-2 x 10 reps (5 reps to each side)

2. Overhead Squats x 10 reps (5 reps each side)

3. Push Up On The Head x 5-10 reps (each side)

4. Ballistic Curl With Squat x 10 reps (5 each side)


After 25 minutes is up, take a 1-2 minute break then begin the secondary workout.

Secondary Workout:
5-8 Minutes. The goal is to complete all the recommended reps in that time. Once you finish the reps, you are finished.

1a. Grave Diggers x 100 reps (50 each side)

1b. Jousts x 50 reps (25 each side)


Cool Down:

Complete the following exercises for 2 or 3 set. Move through the motions slowly. Decompress.

a. Downward Dog x 5 reps

b. Crazy Frog x 5 reps

c. T-spine Rotations x 5 reps each side


Once you've completed the workout, make sure you eat well. A warrior always eats.

Battle on!




Sam Coleman
Sam Coleman

Author



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