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The Ultimate Steel Mace Metabolic Workout

By SET FOR SET

Experience
Intermediate (2-3 years)
Time
27 minutes/day
Good for
Athletic Performance, Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body
Equipment
Steel Mace, Bodyweight
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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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Day 1 - Full Body

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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.

Circuit
Steel Mace Push Up demonstrationPlay Steel Mace Push Up demonstration
1 s, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Split Stance Offset Side Row Steel Mace Exercise demonstrationPlay Split Stance Offset Side Row Steel Mace Exercise demonstration
1 s, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Steel Mace Deadlift to Reverse Curl demonstrationPlay Steel Mace Deadlift to Reverse Curl demonstration
1 s, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Static Lap Lunge Steel Mace Exercise demonstrationPlay Static Lap Lunge Steel Mace Exercise demonstration
1 s, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sphere Near Overhead Press Steel Mace Exercise demonstrationPlay Sphere Near Overhead Press Steel Mace Exercise demonstration
1 s, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Steel Mace Swing and Toss demonstrationPlay Steel Mace Swing and Toss demonstration
1 s, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
360 Steel Mace Exercise demonstrationPlay 360 Steel Mace Exercise demonstration
2 sets, 40s, (rest 20s)
Time between exercises: 20s
Show Alternative Exercises

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2 sets, 40s, (rest 20s)
Time between exercises: 20s
Show Alternative Exercises
Staggered Stance Paddle Swing Steel Mace Exercise demonstrationPlay Staggered Stance Paddle Swing Steel Mace Exercise demonstration
2 sets, 40s, (rest 20s)
Time between exercises: 20s
Show Alternative Exercises
Steel Mace Spiral Curl Press demonstrationPlay Steel Mace Spiral Curl Press demonstration
2 sets, 40s, (rest 20s)
Time between exercises: 20s
Show Alternative Exercises
High Hinge Even Row Steel Mace Exercise demonstrationPlay High Hinge Even Row Steel Mace Exercise demonstration
2 sets, 40s, (rest 20s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Steel Mace 10 to 2 demonstrationPlay Steel Mace 10 to 2 demonstration
7 sets, 7 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
7 sets, 7 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 2/10/2021, UTC


Last Updated: 2/13/2021, UTC

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