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 and train like a warrior with this kick-ass full-body conditioning 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
Equipment: Steel Mace
Warm up:
1) 5 minutes cardio of your choice
or
2) 3-5 minutes of dynamic movements (i.e. high knees, lunge with twist, lateral lunges, arm circles)
Primary Workout:
AMRAP (as many rounds as possible) 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. Uppercut with Lunge 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:
Perform a few cool-down exercises (downward dog, cat-to-cow, static stretches, etc) for 2 or 3 set. Move through the motions slowly. Hold static stretches for 20 seconds. Decompress.
Once you've completed the workout, make sure you eat well. A warrior always eats.
Battle on!
More Steel Mace Resources:
-
Beginner 30 Minute Steel Mace Workout
- 15 Minute Steel Mace Cardio AMRAP Workout
- Steel Mace Game of Thrones Workout
- Heavy Mace Workout for Strength Training and Brute Force
Where can I buy a steel mace?
Buy a steel mace now from SET FOR SET
Sam Coleman
Author