Written by Sam Coleman | Co-founder
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
This is SET FOR SET's Full-Body Steel Mace Workout For Beginners, Volume 1. I put this workout together in a way that is manageable for beginners yet still challenging. It's not just a workout, either. It's a HIIT workout, using a mace.
Get ready to burn calories, build muscle endurance, and start working on your natural rhythm with the mace.
Workout instructions:
Perform exercise 1 for the recommended reps below - slow and controlled movement unless stated as a dynamic exercise, dynamic meaning explosive movement performed as quickly as possible while maintaining proper form.
Immediately move on to exercise 2 for recommended reps. Move continuously through all 7 exercises with minimal rest (ok, it's fine, only rest if you must). Once you finish exercise 7, that's one round. Rest for 1-2 minutes, and then start round 2. Complete a total of 3 rounds.
TLDR:
Complete one set of each exercise and then move to the next.3 Rounds.No rest between exercises. 1-2 min rest between rounds.
- Exercise 1: Offset Curl x 10 reps each side
- Exercise 2: Offset Row x 10 reps each side
- Exercise 3: Offset Shoulder Press x 10 reps each side
- Exercise 4: Reverse Lunge x 10 reps each side
- Exercise 5: Switch Squat x 20 reps (dynamic). One rep = each time you squat.
- Exercise 6: Ab row x 20 reps (dynamic). One rep = each side you row.
- Exercise 7: Pendulum x 10 reps each side (left hand over right for 10 reps, right hand over left for 10 reps)
Exercise 1: Offset Curl x 10 reps each side
Feet shoulder-width apart. Keep a neutral spine, glutes and abs tight. Hold the mace horizontally with an offset grip. Both hands should be facing up. Curl the mace, then slowly return back to the starting position. Keep tension on both sides so that the working and stabilizing sides are both thoroughly engaged.
Exercise 2: Offset Row x 10 reps each side
Feet shoulder-width apart. Get into a high hinge bent over position while holding the mace horizontally with an offset grip. Both hands should be facing up. When rowing, the mace should meet your navel and you should keep it horizontally parallel throughout the movement. Keep tension on both sides so that the working and stabilizing side are both thoroughly engaged. Your core will be working to keep you stabilized.
Exercise 3: Offset Shoulder Press x 10 reps each side
Feet hip-width apart. Keep a neutral spine, glutes and abs tight. Hold the mace horizontally with an offset grip at chest level. Both hands should be facing forward. Press the mace up then slowly return to starting position. Try to keep tension on both sides so that the working and stabilizing side are both thoroughly engaged. Your core will be working to keep you stabilized.
Exercise 4: Reverse Lunge x 10 reps each side
Feet hip width apart. Keep a neutral spine, glutes and abs tight. Put the mace into a side load position (mace to your side, with the head facing back. Step back into a reverse lunge, then back to the starting position. Keep your back and torso straight, without leaning to either side.
Exercise 5: Switch Squat x 20 reps (20 squat reps; switch mace each rep)
Feet shoulder-width apart. Neutral spine, glutes and abs tight. Hold the mace horizontally at your navel. Place one hand closer to the head (hand facing up) and the other hand near the end of the handle (hand facing down). Squat down to parallel, then explode up. Towards the top of the squat, switch the head of the mace from one side to the other. This is a dynamic movement, so while keeping proper form, move through the movement as quickly as you can. Once you are used to this movement, the squat and the switch will be more dynamic and smooth, one continuous movement (note: when you are reaching the top of the squat, start the hand switch*).
Tip: When doing the squatting portion of the movement, pull both hands away from each other to keep tension on both sides (like you are trying to pull the mace head off!). It makes this exercise much more difficult and keeps your entire body fully engaged.
Exercise 6: Ab Row x 20 reps
Get into sit-up position with your knees either straight or bent and your feet off the ground. Hold your mace vertically to one side with the mace head facing down. Keep your core tight. Row the mace from one side to the next in a smooth continuous motion.
Exercise 7: Pendulum x 20 reps (10 left hand over right, 10 right over left)
Feet hip-to-shoulder width apart with a neutral spine. Mace held vertically and centered behind your back with the mace head facing towards the ground. Your hands stacked, and as close to the bottom of your neck as you can. You want to really stretch the shoulders here by keeping your hands as close to the bottom of your neck as possible when swinging the mace side to side to maximize and improve your shoulder mobility.
Do these 7 exercises in a circuit at the recommended repetitions for 3 rounds and you will have completed an intense HIIT STEEL MACE workout. This is the type of workout that will leave you ready for anything.
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.
More Steel Mace Resources:
- STEEL MACE BASICS: WHAT EVERY MACE BEGINNER NEEDS TO LEARN
- 30 Minute Steel Mace Beginner Workout (full length so you can follow along!)
- Intermediate Steel Mace Workout
- Advanced Steel Mace Workout
#ALWAYSREADY
The SFS FIVE Steel Mace Workout Package has 5 fun and challenging full length workouts that only require one piece of equipment, a steel mace! Each steel mace workout has a unique protocol, and when combined, they make for the perfect weekly workout routine.
Sam Coleman
Author