Dual Circuit Warrior Princess Workout

Dual Circuit Warrior Princess Workout

August 15, 2014
Updated May 16, 2016
Category: Fitness

Workout Summary

Think men are the only ones ready for combat, think again. The Dual Circuit Warrior Princess Workout will unleash your inner goddess! This steel mace workout combines two separate circuit training workouts, increasing strength, endurance, flexibility, and will have your body ready for the battlefield. The Dual Circuit Warrior Princess Workout concludes with a brutal ab finisher that will carve a core worthy of divinity.

Workout Instructions

For both groups A and B perform as many reps of each steel mace exercise for 30 seconds, then switch sides and again perform as many reps of each exercise as possible for 30 seconds. Move onto the next steel mace exercise and repeat the process. After completing all exercises in group A, rest for 60 seconds and repeat for a total of 5 rounds. Do the same for group B. Group C is a steel mace core finisher, perform ten reps with the ball end of the steel mace on one side. Switch sides and repeat for ten more reps. Rest 30 seconds and repeat for a total of 3 rounds.

A1: Steel Mace 360 – 5 rounds x 30 secs each side.
A2: Steel Mace Low to High Chop – 5 rounds x 30 secs each side.
A3: Steel Mace Jump Squat – 5 rounds x 30 secs each side.

B1: Steel Mace Staggered Stance Tire Slam – 5 rounds x 30 secs each side.
B2: Alternating Steel Mace Forward to Reverse Lunge – 5 rounds x 30 secs each side.
B3: Steel Mace Lunging Joust – 5 rounds x 30 secs each side.

C1: Steel Mace Pullover & Leg Raise – 3 rounds x 10 reps each side.


Other Workout Details

Workout Created By: Mark De Grasse
Workout Demonstrated By: Meaghan Connell
Equipment Used: Onnit Steel Mace

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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