Yesterday (well, I'll be honest, today.... more on that later....) I finished the following workout plan: https://www.setforset.com/blogs/news/4-week-steel-mace-bodyweight-workout-plan
In a nutshell, it's a 4 day workout program (every other day) with 3 active rest days. I started it to take a small break from lifting and I've really enjoyed the possibilities that swinging a mace around has opened up.
Why the steel mace and bodyweight 4-week workout plan is great:
The steel mace is an all in one fitness tool so you don’t have to lug around a lot of equipment or get to a gym.
You can do these workouts anywhere.
This involves multiplanar training (a lot of workout plans don’t put emphasis on, or completely skip, the transverse plane).
The difficulty increases slightly each week so you can progress.
These workouts will boost athleticism and overall sports performance.
It's fantastic for full body conditioning.
The steel mace and the workouts involved will be a fun, new way to train.
It’s crazy effective.
Target: Conditioning, Burning Fat & Getting Lean, Muscle Endurance, Strength, Core, Balance & Coordination
Type: Full Body Workouts/HIIT
Skill level: Intermediate to advanced
Duration: approx. 60 mins/workout
It's a pretty decent program. I had a few issues with the program that I slightly modified early on.
The first day (at least to me) seemed a bit too light. I added some additional mace workout to the first day workout. Here's what I did:
The Lunge Offset - I worked in a Shield flow into this Lunge Offset (to add a bit more challenge)
The Half-Kneeling Upper Cut Press - I turned it an active lunge
The seventh day was a bit tricky on the first week. I had misread that day's workout slightly.
Handstand holds - 3 sets x 30 seconds Push up holds - 3 sets x 45 seconds at 3 angles (top, halfway to 90 degrees, 90 degrees) Pull up holds - 3 sets x 15 seconds at 3 angles (top, middle, bottom) Wall sits - 3 sets x 45 seconds at parallel
Specifically the push-up holds.... I did the hold total for all three angles for the prescribed time. A push up hold at top, halfway, and bottom for 15 seconds each position is fairly easy, right?
I did adjust and the following week I did the prescribed time for each angle (not splitting it).
So before I wrap this up, the "yesterday/today" statement. I am currently doing Intermittent Fasting (almost a year now). For anyone not familiar with it, the name is kind of self explanatory. I eat my first meal of the day at 11:30am(~ish) and my last meal of the day before 7:30pm(~ish). Usually on Sundays I get home after hanging with my son by 4:00pm. By the time I get in, do my usual before going out to the garage and get out to the garage, it can be close to 5:30pm. Counting winter is.... well.... cold and my garage isn't insulated but has a small 30,000 BTU heater, you can see how this snowballs.... There's been a few times I didn't time my workout start time to end by 6:30pm to 6:50pm unfortunately. I cannot lie, I've taken some days workouts and broke them out to be continued the next day. And... it's honestly worked out pretty decent. Yesterday's workout is a prime example. (Italics was done yesterday, bold will be done today)
Box Jumps (use picnic tables or anything that will allow you to jump a good height) - 3 sets x 16 Burpees - 3 sets x 16 reps Clapping Push Ups - 3 sets x 16 reps
Handstand holds - 3 sets x 30 seconds Push up holds - 3 sets x 60 seconds at 3 angles (top, halfway to 90 degrees, 90 degrees) Pull up holds - 3 sets x 30 seconds at 3 angles (top, middle, bottom) Wall sits - 3 sets x 60 seconds at parallel
Tire slam rounds (or Mace Side Swings if you don't have a tire accessible) - Do 25 seconds on 20 seconds rest for a total of 10 times. this will take you about 7.5 minutes.