Written by Sam Coleman | Co-founder
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Are you ready for a steel mace circuit workout!? This circuit workout combines steel mace exercises with bodyweight exercises. It consists of 2 circuits, each with 3 exercises, and challenging 3 minute steel mace finisher.
See the workout details below...
25-MIN STEEL MACE & BODYWEIGHT CIRCUIT WORKOUT
Note: Some of the mace exercises and bodyweight exercises are complex movements, meaning they combine two or more movements into one large rep. So, be sure to practice the exercises before starting the workout!
A video demonstration of the workout is at the end of this article. Big thanks to Paulina Kairys for putting this workout together.
Quick Workout Details:
- Circuit 1: 3 exercises - 45 second work, 20 seconds rest between exercises x 3 rounds
- Circuit 2: 3 exercises - 45 second work, 20 seconds rest between exercises x 3 rounds
- Finisher: 3 minutes of non-stop mace 360 swings
CIRCUIT #1 - 45 seconds work, 20 seconds rest x 3 rounds:
Exercise 1: Battle Lunges
Exercise 2: Loaded Beast to Vertical Jump
Exercise 3: Mace Crossovers to Push Up
CIRCUIT #2 - 45 seconds work, 20 seconds rest x 3 rounds:
Exercise 1: Switch Squat to Curtsy Lunge w/ Archer
Exercise 2: Lateral Monkey Crawls
Exercise 3: Half-Kneeling Press to Windmill
Finisher - 3 minutes of non-stop mace 360 swings:
- Try to go the entire 3 minutes without stopping.
- You can pause and rest for a moment if needed, but don't set the mace down.
- Choke up on the handle if it gets tough for you!
- Also, try to do an even (or close to even) number of swings to the left and swings to the right. You can switch the leading hand (top hand) as well.
A video of the workout above
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Sam Coleman
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