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The Ultimate Steel Mace Metabolic Workout

By SET FOR SET

Experience
Intermediate (2-3 years)
Time
40 minutes/day | 1 day/week | 1 weeks
Good for
Women's Athletic Performance, Men's Athletic Performance, Women's Build Muscle, Men's Build Muscle, Women's Fat Loss, Men's Fat Loss, Women's Gain Strength, Men's Gain Strength, Women's Increase Stamina, Men's Increase Stamina, Women's Tone Body, Men's Tone Body
Equipment
Bodyweight, Steel Mace
Description

This workout consists of 3 different workout protocols resulting into one ultimate steel mace metabolic workout. Using only the Steel Mace, you'll doing doing 1. Complex Workout 2. Metabolic Workout 3. Ladder Workout.

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Media

Week 1


ROUND 1: COMPLEX WORKOUT - This should be done back and forth, left side, 6 exercise for 5 reps, then right side, 6 exercises for 5 reps 10 straight minutes. NO REST during the 10 minutes.


ROUND 2: METABOLIC WORKOUT - Set 1: Right side Set 2: Left side. Rest 20 seconds between exercises (and only 20 seconds between Set 1 and 2)


ROUND 3: LADDER WORKOUT (ASCENDING/DESCENDING) -

10-to-2s - 1 rep / Burpees - 7 reps

10-to-2s - 2 rep / Burpees - 6 reps

10-to-2s - 3 rep / Burpees - 5 reps

10-to-2s - 4 rep / Burpees - 4 reps

10-to-2s - 5 rep / Burpees - 3 reps

10-to-2s - 6 rep / Burpees - 2 reps

10-to-2s - 7 rep / Burpees - 1 reps


No rest here, give it your all and empty the tank!


REST TIME BETWEEN ROUNDS: Take as little rest as possible. We recommend around 2-3 minutes rest between rounds. This workout should take you around 35 minutes.

ExerciseSetsRepsRest
Circuit1A. Steel Mace Push Up
Steel Mace Push Up
150s
1B. Split Stance Offset Side Row Steel Mace Exercise
Split Stance Offset Side Row Steel Mace Exercise
150s
1C. Steel Mace Deadlift to Reverse Curl
Steel Mace Deadlift to Reverse Curl
150s
1D. Static Lap Lunge Steel Mace Exercise
Static Lap Lunge Steel Mace Exercise
150s
1E. Sphere Near Overhead Press Steel Mace Exercise
Sphere Near Overhead Press Steel Mace Exercise
150s
1F. Steel Mace Swing and Toss
Steel Mace Swing and Toss
150s
Circuit2A. 360 Steel Mace Exercise
360 Steel Mace Exercise

Time between exercises: 20s
24020s
2B. Steel Mace Barbarian Squat
Steel Mace Barbarian Squat

Time between exercises: 20s
24020s
2C. Staggered Stance Paddle Swing Steel Mace Exercise
Staggered Stance Paddle Swing Steel Mace Exercise

Time between exercises: 20s
24020s
2D. Steel Mace Spiral Curl Press
Steel Mace Spiral Curl Press

Time between exercises: 20s
24020s
2E. High Hinge Even Row Steel Mace Exercise
High Hinge Even Row Steel Mace Exercise
24020s
Circuit3A. Steel Mace 10 to 2
Steel Mace 10 to 2
71
2
3
4
5
6
7
60s
3B. Burpee (Advanced)
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
77
6
5
4
3
2
1
60s

Date Created: 2/10/2021, UTC


Last Updated: 2/13/2021, UTC

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