The Steel Mace delivers full body strength and conditioning, especially when combined with circuits and supersets. Get your warrior spirit going with dynamic rotational and compound movements.
Perform all exercises in each group A before for moving onto group B. Rest as need before moving onto next group. For exercises asking to perform 10 reps on each side change the direction of the Steel Mace ball. I.E. 10 reps of Back Squat with Steel Mace ball on the right side, than 10 reps with Steel Mace ball on the left side.
A1. Back Squat 5 rounds x 10 reps (each side)
A2. Lunge Front Extension 5 x 10 reps (each side)
A3. Barbarian Squat 5 rounds x 10 reps
B1. Ballistic Curl 5 rounds x 10 reps (each side)
B2. Pivoting Press 5 rounds x 10 reps (each side)
C1. Squat Press 4 rounds x 60 sec
C2. Paddle Dragon Squat 4 rounds x 30 sec (each side)
Other Workout Instructions
Workout Created by: Mark de Grasse
Workout Demonstrated by: Blakely Camp
Equipment Used: Onnit Steel Mace