Workout Instructions
For this workout, you’ll be performing full body exercises with the steel mace. Follow a Tabata structure to maximize both strength and endurance. Each exercise consists of 8 rounds, where you’ll work for 20 seconds followed by a 10-second rest. In total, each exercise will take 4 minutes to complete. Once you finish all 8 rounds of one exercise, you’ll get a 60-second rest before moving on to the next one. This quick yet intense format will challenge your entire body, focusing on offset training to improve stability, core strength, and coordination.
Exercises:
1. Offset Squat:
Start in a front rack position with the mace offset to one side. Keep your chest up and squat down, making sure your knees track over your toes. Drive through your heels to stand up, keeping your back straight and your core engaged.
2. Offset Press:
With the mace in a front stack position, press it overhead while keeping your core tight and your body aligned. Focus on using proper leverage to manage the offset weight, driving the mace up with power and control.
3. Offset Lunge:
Begin with the mace offset to one side, and take a large step forward into a lunge. Push through the front heel to return to standing. Alternate the mace side between rounds to balance out the workout.
4. Offset Row:
Hinge at your hips and row the mace towards your body, keeping your back flat and core tight. Focus on pulling with your elbows to activate your back muscles, and alternate the mace side for each round.
This full-body workout will take around 19 minutes and can be scaled in intensity by adjusting the mace’s position or weight.
For more workouts just like this one, be sure to check out the Dangerously Fit Steel Mace Workout YouTube Playlist.
