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Full Body Barbarian Mace Workout

Full Body Barbarian Mace Workout

Written by
October 31, 2014
Updated May 17, 2016
Category: Fitness

Workout Summary

The Full Body Barbarian Quad Mace Workout will take you body to the next level. It is a full body workout focusing on dynamic compound movements.  This training routine will increase your core strength, upper and lower body muscle endurance and aerobic conditioning.

Workout Steps

Perform all reps of each exercise in group A before moving onto the next exercise. Move through all of group A as quickly as possible with minimal rest. Once completed rest as needed and repeat for a total of 3 rounds.

A1: Quad Mace Curl to Press – 3 rounds x 5 reps (each side)
A2: Quad Mace Swing to Catch – 3 rounds x 15 reps (each side)
A3: Quad Mace Split Squat to Front Press – 3 rounds x 10 reps (each side)
A4: Quad Mace Pendulum Swing – 3 rounds x 20 reps (each side)

Other Workout Details

Workout Created By: John Wolf
Workout Demonstrated By: Erik Esik Melland
Equipment Used: Onnit Quad Mace

John Wolf is Onnit's Chief Fitness Officer, and an expert in unconventional training methods such as kettlebell, steel club, and suspension training. With 15-plus years of experience in the fitness industry, he has worked with rehab clients and athletes of all levels. He moves like Spider Man and can deadlift more than 500 pounds any day of the week.
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