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
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
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)
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.
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)
c. T-spine Rotations x 5 reps each side
Once you've completed the workout, make sure you eat well. A warrior always eats.
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