Written by Sam Coleman | Co-founder
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Steel mace training has many benefits—namely performance increases, full body conditioning, fat loss, and core stability.
“By nature of design, steel maces have perfect ergonomics for movements in the transverse plane. This is key to developing real-world strength, a solid core, and overall improvement in athletic performance,” says Sam Coleman, owner of setforset.com. “Steel maces are more forgiving than traditional weights like barbells, and they promote symmetry by nipping muscle imbalances in the bud through offset, unilateral movements.”
Steel maces are an all in one tool, so with just a steel mace (or steel maces if you have more than one) and your body, you can get into incredible shape. We are talking lean muscle mass, low body fat, and impressive muscle endurance and conditioning.
Sounds good? Then give this 4-week Steel Mace & Bodyweight Workout Plan a shot. It’s made for intermediate to advanced steel mace levels. This workout plan contains only steel mace exercises and bodyweight exercises, so it can be done anywhere you please. It's great for people who are looking to shred up and stay fit without all the noise that comes with a typical gym workout plan and using all kinds of equipment. We highly recommend doing these workouts outside in the sun for the added benefit of vitamin D.
Why the steel mace and bodyweight 4-week workout plan is great:
- The steel mace is an all in one fitness tool so you don’t have to lug around a lot of equipment or get to a gym.
- You can do these workouts anywhere.
- This involves multiplanar training (a lot of workout plans don’t put emphasis on, or completely skip, the transverse plane).
- The difficulty increases slightly each week so you can progress.
- These workouts will boost athleticism and overall sports performance.
- It's fantastic for full body conditioning.
- The steel mace and the workouts involved will be a fun, new way to train.
- It’s crazy effective.
Target: Conditioning, Burning Fat & Getting Lean, Muscle Endurance, Strength, Core, Balance & Coordination
Type: Full Body Workouts/HIIT
Skill level: Intermediate to advanced
Duration: approx. 60 mins/workout
Days Per Week: 4 days (3 active recovery days)
What you’ll need:
- Steel Mace (10 or 15lb mace for men, 7 or 10lb mace for women - you can include heavier or lighter maces into these workouts depending on how you feel after week 1).
- Your Body (Bodyweight exercises included)
Directions:
To keep things simple, we laid out each workout by days with everything you need to know and do. So just follow it and you will be golden.
For all 4 weeks, the exercises and routines will be the same. However, to make sure you progress with each week, we have increased the difficulty by adding reps, sets and work time, or decreasing rest time, so make sure you pay attention to this and follow the below workout plan week by week and day by day. It’ll look the same but the details are in the nitty gritty (sets/reps/rest time).
All of the steel mace exercises are linked to videos on our Youtube channel so you can learn how to perform them properly before doing the workout.
Training Methods:
We use a few methods of training in this workout plan, separated by certain days.
Day 1 is circuit training
Day 3 is traditional training (i.e. simple sets and reps)
Day 5 is complex training
Day 7 mixes things up with plyometrics and isometrics and we also included a short steel mace TABATA at the end focusing on the transverse plane of motion.
Active Recovery Days:
Days 2, 4, and 6 are active recovery days. On these days we suggest you stay active with sports (i.e. basketball, tennis, swimming, etc), running, biking, hiking, or anything that keeps you moving. We will also ask that you do steel mace 360s and 10 to 2s (recommended reps prescribed on those days). Steel mace swings are one of the best exercises and ways to stay active on “rest” days. Your body will thank you later. It will help alleviate soreness, keep your mobility/range of motion up to par, and it will help your metabolic rate stay churning.
The dynamic warm-up will be the same for all 4 weeks. A dynamic warm-up involves short stretches with movements. We highly recommend that you do the dynamic warm up in full before every workout. The point of the dynamic warm-up is to increase body temperature, increase blood flow to your joints, improve range of motion, and get you mentally prepared for the workout to come, thus reducing the risk of injury and allowing you to perform at your best.
The decompression will focus on your whole body as well. We made it so it will target the most commonly restricted areas. For most people, that’s the hips and thoracic spine (t-spine and mid back area). Don’t skip the decompression, it is an essential part of the training.
Read this first if you aren't familiar with the basics of steel mace training.
Start working out with your Steel Mace safely and effectively using our 84-page Steel Mace Training e-Guide pdf, which will lead you from beginner to advanced mace skill level, covering more than 39 steel mace exercises.
Steel Mace & Bodyweight 4 Week Workout Plan
Week 1
Day 1:
DYNAMIC WARM UP (5-10 mins)
WORKOUT:
Circuit 1 x 3 rounds (1-2 minute rest between rounds):
Steel Mace Dynamic Lunges Offset x 14 reps (7 each side)
Steel Mace Half-kneeling Uppercut Press x 14 reps (7 each side)
Steel Mace Offset Row x 14 reps (7 reps each side)
Circuit 2 x 3 rounds (1-2 minute rest between rounds):
Steel Mace 360 x 14 reps right hand over left
Steel Mace 360 x 14 reps left hand over right
Steel Mace Pull Through Planks x 14 (7 to each side)
Circuit 3 x 3 rounds (1 minute rest between rounds):
Steel mace Squat with Overhead Press x 14 (7 each side)
Push ups x 15
Rest 2 minutes between circuits
DECOMPRESSION -1 round (15-20 seconds each exercise):
- All-four rock backs (15 rock backs)
- Child’s pose with reach (15 seconds each angle)
- 90-90 stretch (15 seconds each leg)
- Floor scorpion (10-15 seconds each side)
- Figure four lat stretch (15 seconds each side)
- Kneeling arm thread (15 seconds each side)
Day 2:
Active recovery
Day 3:
DYNAMIC WARM UP (5-10 mins)
WORKOUT:
Complete all the sets for each exercise before moving onto the next. This is a traditional style workout. Rest 1 minute in-between sets and 1-2 minutes in-between exercises.
Pull-ups - 3 sets of max reps
Steel Mace 10 to 2s - 4 sets x 14 reps (right hand over left and left hand over right every other set)
Tuck Jumps - 3 sets x 8 reps
Incline Push-ups (elevate feet) - 3 sets x 15 reps
Steel Mace Spiral Curl Press - 3 sets x 14 reps (each side)
Steel Mace Tricep Press - 2 sets x 14 reps
Steel Mace Barbarian Squat - 2 sets x 14 reps
Super Set x 3:
Steel Mace Overhead Obliques - 3 sets x 8 reps (each side)
Crunches - 3 sets x 12 reps (squeeze those abs tight)
Plank - 1-minute hold
DECOMPRESSION - 1 round (15-20 seconds each exercise):
- All-four rock backs (15 rock backs)
- Child’s pose with reach (15 seconds each angle)
- 90-90 stretch (15 seconds each leg)
- Floor scorpion (10-15 seconds each side)
- Figure four lat stretch (15 seconds each side)
- Kneeling arm thread (15 seconds each side)
Day 4:
Active recovery & Steel Mace 360s (for a total of 100 reps to each side)
Day 5:
DYNAMIC WARM UP (5-10 mins)
WORKOUT:
Complex workouts. Finish all the exercises in the series without resting. Rest for 2 minutes and then repeat for recommended rounds
Complex 1 - Series (lower body focused):
Steel Mace Switch Squat x 14
Steel Mace Switch Lunge x 14 (7 to each side, will be 14 total)
Steel Mace Curtsy Lunge x 14 (7 to each side, will be 14 total)
Steel Mace Alt. Lateral Lunge x 14 (7 to each side, will be 14 total)
- rest for 2 mins then repeat for 2 more rounds (total is 3 rounds)
Complex 2 - Series (upper body focused):
Steel Mace Offset Overhead Press (right): 8 reps
Steel Mace Offset Reverse Curl (right): 8 reps
Steel Mace Offset Bent Over Row (right): 8 reps
Steel Mace Side Row (right): 8 reps
Steel Mace Offset Overhead Press (left): 8 reps
Steel Mace Offset Reverse Curl (left): 8 reps
Steel Mace Offset Bent Over Row (left): 8 reps
Steel Mace Side Row (left): 8 reps
- rest for 2 mins then repeat for 2 more rounds (total is 3 rounds)
Complex 3 - Sequence (full body):
Steel Mace Single Arm 360 (right): 1 rep
Steel Mace Dynamic Lunge (left): 1 rep
Steel Mace Single Arm 360 (left): 1 rep
Steel Mace Dynamic Lunge (right): 1 rep
Steel Mace 360 (right hand over left): 1 rep
Steel Mace Offset Overhead Press (left): 1 rep
Steel Mace 360 (left hand over right): 1 rep
Steel Mace Offset Overhead Press (right): 1 rep
- continue with this sequence without stopping for 4 minutes. This complex is done for only one round total.
DECOMPRESSION - 1 round (15-20 seconds each exercise):
- All-four rock backs (15 rock backs)
- Child’s pose with reach (15 seconds each angle)
- 90-90 stretch (15 seconds each leg)
- Floor scorpion (10-15 seconds each side)
- Figure four lat stretch (15 seconds each side)
- Kneeling arm thread (15 seconds each side)
Day 6:
Active Recovery & 10 to 2s (for a total of 200 reps)
Day 7:
DYNAMIC WARM UP (5-10 mins)
WORKOUT:
Complete all the sets for each exercise before moving onto the next. Rest 1 minute in-between sets and 1 minutes in-between exercises.
Plyometrics:
Box Jumps (use picnic tables or anything that will allow you to jump a good height) - 3 sets x 10
Burpees - 3 sets x 10 reps
Clapping Push Ups - 3 sets x 10 reps
Isometrics:
Handstand holds - 3 sets x 30 seconds
Push up holds - 3 sets x 45 seconds at 3 angles (top, halfway to 90 degrees, 90 degrees)
Pull up holds - 3 sets x 15 seconds at 3 angles (top, middle, bottom)
Wall sits - 3 sets x 45 seconds at parallel
Transverse Focused:
Tire slam rounds (or Mace Side Swings if you don't have a tire accessible) - Do 20 seconds on 20 seconds rest for a total of 8 times. this will take you about 5.5 minutes.
DECOMPRESSION -1 round (15-20 seconds each exercise):
- All-four rock backs (15 rock backs)
- Child’s pose with reach (15 seconds each angle)
- 90-90 stretch (15 seconds each leg)
- Floor scorpion (10-15 seconds each side)
- Figure four lat stretch (15 seconds each side)
- Kneeling arm thread (15 seconds each side)
Week 2
Day 1
DYNAMIC WARM UP (5-10 mins)
WORKOUT:
Circuit 1 x 3 rounds (1-2 minute rest between rounds):
Steel Mace Dynamic Lunges Offset x 16 reps (8 each side)
Steel Mace Half-kneeling Uppercut Press x 16 reps (8 each side)
Steel Mace Offset Row x 16 reps (8 each side)
Circuit 2 x 3 rounds (1-2 minute rest between rounds):
Steel Mace 360 x 16 reps right hand over left
Steel Mace 360 x 16 reps left hand over right
Steel Mace Pull Through Planks x 16 (8 to each side)
Circuit 3 x 3 rounds (1 minute rest between rounds):
Steel Mace Squat with Overhead Press x 16 (8 each side)
Push ups x 20
Rest 2 minutes between circuits
DECOMPRESSION - 1 round (15-20 seconds each exercise):
- All-four rock backs (15 rock backs)
- Child’s pose with reach (15 seconds each angle)
- 90-90 stretch (15 seconds each leg)
- Floor scorpion (10-15 seconds each side)
- Figure four lat stretch (15 seconds each side)
- Kneeling arm thread (15 seconds each side)
Day 2:
Active recovery
Day 3:
DYNAMIC WARM UP (5-10 mins)
WORKOUT:
Complete all the sets for each exercise before moving onto the next. This is a traditional style workout. Rest 1 minute in-between sets and 1-2 minutes in-between exercises.
Pull ups - 3 sets of max reps
Steel Mace 10 to 2s - 4 sets x 16 reps (right hand over left and left hand over right every other set)
Tuck Jumps - 3 sets x 10 reps
Incline Push ups (elevate feet) - 3 sets x 20 reps
Steel Mace Spiral Curl Press - 3 sets x 16 reps (each side)
Steel Mace Tricep Press - 2 sets x 16 reps
Steel Mace Barbarian Squat - 2 sets x 16 reps
Super Set x 3:
Steel Mace Overhead Obliques - 3 sets x 10 reps (each side)
Crunches - 3 sets x 14 reps (squeeze those abs tight)
Plank - hold for 75 seconds
DECOMPRESSION - 1 round (15-20 seconds each exercise):
- All-four rock backs (15 rock backs)
- Child’s pose with reach (15 seconds each angle)
- 90-90 stretch (15 seconds each leg)
- Floor scorpion (10-15 seconds each side)
- Figure four lat stretch (15 seconds each side)
- Kneeling arm thread (15 seconds each side)
Day 4:
Active recovery & 360s (for a total of 100 reps to each side)
Day 5:
DYNAMIC WARM UP (5-10 mins)
WORKOUT:
Complex workouts. Finish all the exercises in the series without resting. Rest for 2 minutes and then repeat for recommended rounds
Complex 1 - Series (lower body focused):
Steel Mace Switch Squat x 16
Steel Mace Switch Lunge x 16 (8 to each side, will be 16 total)
Steel Mace Curtsy Lunge x 16 (8 to each side, will be 16 total)
Steel Mace Alt. Lateral Lunge x 16 (8 to each side, will be 16 total)
- rest for 2 mins then repeat for 2 more rounds (total is 3 rounds)
Complex 2 - Series (upper body focused):
Steel Mace Offset Overhead Press (right): 9 reps
Steel Mace Offset Reverse Curl (right): 9 reps
Steel Mace Offset Bent Over Row (right): 9 reps
Steel Mace Side Row (right): 9 reps
Steel Mace Offset Overhead Press (left): 9 reps
Steel Mace Offset Reverse Curl (left): 9 reps
Steel Mace Offset Bent Over Row (left): 9 reps
Steel Mace Side Row (left): 9 reps
- rest for 1:45 mins then repeat for 2 more rounds (total is 3 rounds)
Complex 3 - Sequence (full body):
Steel Mace Single Arm 360 (right): 1 rep
Steel Mace Dynamic Lunge (left): 1 rep
Steel Mace Single Arm 360 (left): 1 rep
Steel Mace Dynamic Lunge (right): 1 rep
Steel Mace 360 (right hand over left): 1 rep
Steel Mace Offset Overhead Press (left): 1 rep
Steel Mace 360 (left hand over right): 1 rep
Steel Mace Offset Overhead Press (right): 1 rep
- continue with this sequence without stopping for 5 minutes. This complex is only done for one round total.
DECOMPRESSION - 1 round (15-20 seconds each exercise):
- All-four rock backs (15 rock backs)
- Child’s pose with reach (15 seconds each angle)
- 90-90 stretch (15 seconds each leg)
- Floor scorpion (10-15 seconds each side)
- Figure four lat stretch (15 seconds each side)
- Kneeling arm thread (15 seconds each side)
Day 6:
Active Recovery & 10 to 2s (for a total of 200 reps)
Day 7:
DYNAMIC WARM UP (5-10 mins)
WORKOUT:
Complete all the sets for each exercise before moving onto the next. Rest 1 minute in-between sets and 1 minutes in-between exercises.
Plyometrics:
Box Jumps (use picnic tables or anything that will allow you to jump a good height) - 3 sets x 12
Burpees - 3 sets x 12 reps
Clapping Push Ups - 3 sets x 12 reps
Isometrics:
Handstand holds - 3 sets x 30 seconds
Push up holds - 3 sets x 50 seconds at 3 angles (top, halfway to 90 degrees, 90 degrees)
Pull up holds - 3 sets x 20 seconds at 3 angles (top, middle, bottom)
Wall sits - 3 sets x 50 seconds at parallel
Transverse Focused:
Tire slam rounds (or Mace Side Swings if you don't have a tire accessible) - Do 25 seconds on 20 seconds rest for a total of 8 times. this will take you about 6 minutes.
DECOMPRESSION -1 round (15-20 seconds each exercise):
- All-four rock backs (15 rock backs)
- Child’s pose with reach (15 seconds each angle)
- 90-90 stretch (15 seconds each leg)
- Floor scorpion (10-15 seconds each side)
- Figure four lat stretch (15 seconds each side)
- Kneeling arm thread (15 seconds each side)
Week 3
Day 1:
DYNAMIC WARM UP (5-10 mins)
WORKOUT:
Circuit 1 x 3 rounds (1-1:45 minute rest between rounds):
Steel Mace Dynamic Lunges Offset x 18 reps (9 each side)
Steel Mace Half-kneeling Uppercut Press x 18 reps (9 each side)
Steel Mace Offset Row x 18 reps (9 each side)
Circuit 2 x 3 rounds (1-1:45 minute rest between rounds):
Steel Mace 360 x 18 reps right hand over left
Steel Mace 360 x 18 reps left hand over right
Steel Mace Pull Through Planks x 18 (9 to each side)
Circuit 3 x 3 rounds (1 minute rest between rounds):
Steel Mace Squat with Overhead Press x 18 (9 each side)
Push ups x 25
Rest 2 minutes between circuits
DECOMPRESSION - 1 round (15-20 seconds each exercise):
- All-four rock backs (15 rock backs)
- Child’s pose with reach (15 seconds each angle)
- 90-90 stretch (15 seconds each leg)
- Floor scorpion (10-15 seconds each side)
- Figure four lat stretch (15 seconds each side)
- Kneeling arm thread (15 seconds each side)
Day 2:
Active recovery
Day 3:
DYNAMIC WARM UP (5-10 mins)
WORKOUT:
Complete all the sets for each exercise before moving onto the next. This is a traditional style workout. Rest 1 minute in-between sets and 1-1:30 minutes in-between exercises.
Pull-ups - 3 sets of max reps
Steel Mace 10 to 2s - 4 sets x 18 reps (right hand over left and left hand over right every other set)
Tuck Jumps - 3 sets x 12 reps
Incline Push ups (elevate feet) - 3 sets x 25 reps
Steel Mace Spiral Curl Press - 3 sets x 18 reps (each side)
Steel Mace Tricep Press - 2 sets x 18 reps
Steel Mace Barbarian Squat - 2 sets x 18 reps
Super Set x 3:
Steel Mace Overhead Obliques - 3 sets x 12 reps (each side)
Crunches - 3 sets x 16 reps (squeeze those abs tight)
Plank - hold for 90 seconds
DECOMPRESSION - 1 round (15-20 seconds each exercise):
- All-four rock backs (15 rock backs)
- Child’s pose with reach (15 seconds each angle)
- 90-90 stretch (15 seconds each leg)
- Floor scorpion (10-15 seconds each side)
- Figure four lat stretch (15 seconds each side)
- Kneeling arm thread (15 seconds each side)
Day 4:
Active recovery & 360s (for a total of 150 reps to each side)
Day 5:
DYNAMIC WARM UP (5-10 mins)
WORKOUT:
Complex workouts. Finish all the exercises in the series without resting. Rest for 2 minutes and then repeat for recommended rounds
Complex 1 - Series (lower body focused):
Steel Mace Switch Squat x 18
Steel Mace Switch Lunge x 18 (9 to each side, will be 18 total)
Steel Mace Curtsy Lunge x 18 (9 to each side, will be 18 total)
Steel Mace Alt. Lateral Lunge x 18 (9 to each side, will be 18 total)
- rest for 2 mins then repeat for 2 more rounds (total is 3 rounds)
Complex 2 - Series (upper body focused):
Steel Mace Offset Overhead Press (right): 10 reps
Steel Mace Offset Reverse Curl (right): 10 reps
Steel Mace Offset Bent Over Row (right): 10 reps
Steel Mace Side Row (right): 10 reps
Steel Mace Offset Overhead Press (left): 10 reps
Steel Mace Offset Reverse Curl (left): 10 reps
Steel Mace Bent Over Row (left): 10 reps
Steel Mace Side Row (left): 10 reps
- rest for 1:45 mins then repeat for 2 more rounds (total is 3 rounds)
Complex 3 - Sequence (full body):
Steel Mace Single Arm 360 (right): 1 rep
Steel Mace Dynamic Lunge (left): 1 rep
Steel Mace Single Arm 360 (left): 1 rep
Steel Mace Dynamic Lunge (right): 1 rep
Steel Mace 360 (right hand over left): 1 rep
Steel Mace Offset Overhead Press (left): 1 rep
Steel Mace 360 (left hand over right): 1 rep
Steel Mace Offset Overhead Press (right): 1 rep
- continue with this sequence without stopping for 6 minutes. This complex is only done for one round total.
DECOMPRESSION - 1 round (15-20 seconds each exercise):
- All-four rock backs (15 rock backs)
- Child’s pose with reach (15 seconds each angle)
- 90-90 stretch (15 seconds each leg)
- Floor scorpion (10-15 seconds each side)
- Figure four lat stretch (15 seconds each side)
- Kneeling arm thread (15 seconds each side)
Day 6:
Active Recovery & 10 to 2s (for a total of 200 reps)
Day 7:
DYNAMIC WARM UP (5-10 mins)
WORKOUT:
Complete all the sets for each exercise before moving onto the next. Rest 1 minute in-between sets and 1 minutes in-between exercises.
Plyometrics:
Box Jumps (use picnic tables or anything that will allow you to jump a good height) - 3 sets x 14
Burpees - 3 sets x 14 reps
Clapping Push Ups - 3 sets x 14 reps
Isometrics:
Handstand holds - 3 sets x 30 seconds
Push up holds - 3 sets x 55 seconds at 3 angles (top, halfway to 90 degrees, 90 degrees)
Pull up holds - 3 sets x 25 seconds at 3 angles (top, middle, bottom)
Wall sits - 3 sets x 60 seconds at parallel
Transverse Focused:
Tire slam rounds (or Mace Side Swings if you don't have a tire accessible) - Do 25 seconds on 20 seconds rest for a total of 9 times. this will take you about 6.75 minutes.
DECOMPRESSION -1 round (15-20 seconds each exercise):
- All-four rock backs (15 rock backs)
- Child’s pose with reach (15 seconds each angle)
- 90-90 stretch (15 seconds each leg)
- Floor scorpion (10-15 seconds each side)
- Figure four lat stretch (15 seconds each side)
- Kneeling arm thread (15 seconds each side)
Week 4
Day 1:
DYNAMIC WARM UP (5-10 mins)
WORKOUT:
Circuit 1 x 3 rounds (1-1.5 minute rest between rounds):
Steel Mace Dynamic Lunges Offset x 20 reps (10 each side)
Steel Mace Half-kneeling Uppercut Press x 20 reps (10 each side)
Steel Mace Offset Row x 20 reps (10 reps each side)
Circuit 2 x 3 rounds (1-1.5 minute rest between rounds):
Steel Mace 360 x 20 reps right hand over left
Steel Mace 360 x 20 reps left hand over right
Steel Mace Pull Through Planks x 20 (10 to each side)
Circuit 3 x 3 rounds (1 minute rest between rounds):
Steel Mace Squat with Overhead Press x 20 (10 each side)
Push ups x 30
Rest 2 minutes between circuits
DECOMPRESSION - 1 round (15-20 seconds each exercise):
- All-four rock backs (15 rock backs)
- Child’s pose with reach (15 seconds each angle)
- 90-90 stretch (15 seconds each leg)
- Floor scorpion (10-15 seconds each side)
- Figure four lat stretch (15 seconds each side)
- Kneeling arm thread (15 seconds each side)
Day 2:
Active recovery
Day 3:
DYNAMIC WARM UP (5-10 mins)
WORKOUT:
Complete all the sets for each exercise before moving onto the next. This is a traditional style workout. Rest 1 minute in-between sets and 1-1:30 minutes in-between exercises.
Pull ups or chin ups - 4 sets of max reps
Steel Mace 10 to 2s - 4 sets x 20 reps (right hand over left and left hand over right every other set)
Tuck Jumps - 3 sets x 14 reps
Incline Push ups (elevate feet) - 3 sets x 30 reps
Steel Mace Spiral Curl Press - 3 sets x 20 reps (each side)
Steel Mace Tricep Press - 2 sets x 20 reps
Steel Mace Barbarian Squat - 2 sets x 20 reps
Super Set x 3:
Steel Mace Overhead Obliques - 3 sets x 14 reps (each side)
Crunches - 3 sets x 18 reps
Plank - 1.5 minute hold
DECOMPRESSION - 1 round (15-20 seconds each exercise):
- All-four rock backs (15 rock backs)
- Child’s pose with reach (15 seconds each angle)
- 90-90 stretch (15 seconds each leg)
- Floor scorpion (10-15 seconds each side)
- Figure four lat stretch (15 seconds each side)
- Kneeling arm thread (15 seconds each side)
Day 4:
Active recovery & 360s (for a total of 150 reps to each side)
Day 5:
DYNAMIC WARM UP (5-10 mins)
WORKOUT:
Complex workouts. Finish all the exercises in the series without resting. Rest for 2 minutes and then repeat for recommended rounds
Complex 1 - Series (lower body focused):
Steel Mace Switch Squat x 20
Steel Mace Switch Lunge x 20 (10 to each side)
Steel Mace Curtsy Lunge x 20 (10 to each side)
Steel Mace Alt. Lateral Lunge x 20 (10 to each side)
- rest for 2 mins then repeat for 2 more rounds (total is 3 rounds)
Complex 2 - Series (upper body focused):
Steel Mace Overhead Press (right): 8 reps
Steel Mace Reverse Curl (right): 8 reps
Steel Mace Bent Over Row (right): 8 reps
Steel Mace Side Row (right): 8 reps
Steel Mace Overhead Press (left): 8 reps
Steel Mace Reverse Curl (left): 8 reps
Steel Mace Bent Over Row (left): 8 reps
Steel Mace Side Row (left): 8 reps
- rest for 2 mins then repeat for 2 more rounds (total is 3 rounds)
Complex 3 - Sequence (full body):
Steel Mace Single Arm 360 (right): 1 rep
Steel Mace Dynamic Lunge (left): 1 rep
Steel Mace Single Arm 360 (left): 1 rep
Steel Mace Dynamic Lunge (right): 1 rep
Steel Mace 360 (right hand over left): 1 rep
Steel Mace Offset Overhead Press (left): 1 rep
Steel Mace 360 (left hand over right): 1 rep
Steel Mace Offset Overhead Press (right): 1 rep
- continue with this sequence without stopping for 5 minutes. This is only one round.
DECOMPRESSION - 1 round (15-20 seconds each exercise):
- All-four rock backs (15 rock backs)
- Child’s pose with reach (15 seconds each angle)
- 90-90 stretch (15 seconds each leg)
- Floor scorpion (10-15 seconds each side)
- Figure four lat stretch (15 seconds each side)
- Kneeling arm thread (15 seconds each side)
Day 6:
Active Recovery & 10 to 2s (for a total of 200 reps)
Day 7:
DYNAMIC WARM UP (5-10 mins)
WORKOUT:
Complete all the sets for each exercise before moving onto the next. Rest 1 minute in-between sets and 1 minute in-between exercises.
Plyometrics:
Box Jumps (use picnic tables or anything that will allow you to jump a good height) - 3 sets x 16
Burpees - 3 sets x 16 reps
Clapping Push Ups - 3 sets x 16 reps
Isometrics:
Handstand holds - 3 sets x 30 seconds
Push up holds - 3 sets x 60 seconds at 3 angles (top, halfway to 90 degrees, 90 degrees)
Pull up holds - 3 sets x 30 seconds at 3 angles (top, middle, bottom)
Wall sits - 3 sets x 60 seconds at parallel
Transverse Focused:
Tire slam rounds (or Mace Side Swings if you don't have a tire accessible) - Do 25 seconds on 20 seconds rest for a total of 10 times. this will take you about 7.5 minutes.
DECOMPRESSION -1 round (15-20 seconds each exercise):
- All-four rock backs (15 rock backs)
- Child’s pose with reach (15 seconds each angle)
- 90-90 stretch (15 seconds each leg)
- Floor scorpion (10-15 seconds each side)
- Figure four lat stretch (15 seconds each side)
- Kneeling arm thread (15 seconds each side)
Or...Try This 14-Minute Post-Workout Decompression Flow.
THAT’S IT!
If you like this 4-week workout program, after you finish it, you can move onto our 6-week program for shredding fat.
Moreover, if you have any questions about this Steel Mace & Bodyweight 4-week Workout Plan, please feel free to contact us.
Buy SET FOR SET Steel Maces (7-30LB maces)
Leave a comment below and let us know what you think about this workout plan! Especially if you’ve crushed all 4 weeks of it.
Sam Coleman
Author