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High Octane Fat Burning Quad Mace Workout

High Octane Fat Burning Quad Mace Workout

Written by
October 29, 2014
Updated September 8, 2016
Category: Fitness

Workout Summary

The High Octane Fat Burning Quad Mace Workout is a dynamic workout that engages the entire upper body through a variety of movements.  This training routine will increase your shoulder mobility and core strength through a series dynamic full range of motion movements. The High Octane Fat Burning Quad Mace Workout also turns into a serious conditioning program once you stack these 3 movements together with minimal rest.

Workout Instructions

Move through each Quad Mace exercise in group A as quickly as possible without rest. Once one Quad Mace round is completed, rest 60 seconds and repeat for a total of 5 rounds.

A1: Quad Mace 360 – 5 rounds x 25 reps (Each Side)
A2: Quad Mace Pivoting Bent Over Row – 5 rounds x 10 reps (Each Side)
A3: Quad Mace Uppercut – 5 rounds x 10 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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