To see this working, head to your live site.

To mix things up and take a break from lifting, I dove into this....

www.setforset.com

4 Week Steel Mace & Bodyweight Workout Plan

This is a 4-week Steel Mace & Bodyweight Workout Plan. It’s made for intermediate to advanced steel mace levels. This workout plan contains only steel mace exercises and bodyweight exercises, so it can be done anywhere you please. Great for people looking to shred up and stay fit without all the noise of a gym routine.

I'm on day 4 of the first week and while day 1 seemed light (and I added a little to it), day 3 didn't disappoint.

I've got a 10lb mace and a 15lb mace I'm using through this.

4 comments

4 Comments

brianjmoran

Dec 04, 2020

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I know I've said it before, and I'll undoubtedly keep saying it. A mace workout is probably the most underestimated workout for the strength, range of motion, and active functionality of the entirety shoulders. It doesn't even take that much weight comparatively to get an amazing shoulder workout just from the swinging having the weighted portion be off balance throughout the motion. Great job, keep it up!! :)

Keith D

Dec 04, 2020

Replying to

Plus..... if you have a big tire (maybe even a medium tire), you can beat the ever living crap out of it with a mace. It's a good stress reliever. I usually run this circuit: 10lb mace - 12 hits per hand on the tire

Thor's Hammer (something like this --> https://www.titan.fitness/strongman/functional-weights/heavy-hammers/loadable-thor-hammer/430042.html , I think the original site doesn't sell them anymore... until after the first of the year) - 12 hits per hand on the tire 15lb mace - 12 hits per hand on the tire

15lb sledgehammer - 12 hits per hand on the tire

Keith D

Dec 03, 2020

Today: DAY 4:

Active recovery & Steel Mace 360s (for a total of 100 reps to each side)

Week 1 - 75 @10lbs, 25 @15lbs

Week 2 - 50 @10lbs, 50 @15lbs

Week 3 - 25 @10lbs, 75 @15lbs

Week 4 - 0 @ 10lbs, 100 @ 15lbs