Steel Mace Workout – Macebell Ladders

As over time you get stronger and more skilled with these functional training movements, you say if you finish your first set at six minutes, next time you do this workout, try and finish it at seven minutes, and each time you finish the workout, you’re getting more and more done.

You increase your time under tension each time as you get stronger, don’t worry if you can’t do the full 15 minutes. Just do as much as you can, take a quick breather, and then just continue off where you left off.

There’s four exercises in total. We’re gonna do one rep of ten and two. We’re going to go each direction, one rep of Half Moon off each leg, two-handed mil each side with just one rep, and then last one, uppercut lunge again each side.

We just do one rep of those four exercises, then when we go around again to start, we do two reps of ten and two, two reps of Half Moon, two reps of two and a meal, two reps of uppercut lunge. Then we go three reps of each, four reps, five reps, six reps, seven reps. We build up on the reps as we go through the workout.

We’re gonna go for the exercises now. I want to start off with a ten and two. Feet are pointing forward, quads are on, glutes tight, hands and navel. Elbows are tin, shoulders down and back, down over the shoulder, watch it come around with the weight.

We do our ten and twos. And then for now, we’re going to bring it down into that switch called position. I’m gonna throw it up and then catch it down on the other side, fold up, catch it down on the other side. just make sure your knees track the toes when you’re doing your lunges, your lateral lunge. And from here, we’re going to go two-handed mil. Rotate the thoracic, cast it out, forearm lock, 180. If I’m coming from my right, I’m going over my left shoulder, I’m going to switch grips.

Cast it out to the right this time. If I’m coming from my left, I want to come over my right shoulder. And then last off, we’re going to finish with an uppercut lunge.

We’re going to bring that hand down towards the side and then punch up with my right, step forward with my left. I’m going to throw it up, change sides and then if I punch up my left, I’m going to step forward with my right. You do one rep of each of those exercises, now go two reps, then three, then four, then five reps. get as high as you can in the 15 minutes.

If you do get the 15 minutes in without stopping, say if you do, say, nine reps of each of those exercises, next time you do this workout, try and get ten. And then use that as kind of a challenge to really push yourself each time you do the workout to try and get more and more out each time.

Alright guys, that’s it for today’s YouTube workout, hope you enjoyed, and I will see you in the next one.

P.S. Want more mace workouts just like this? Be sure to check out this YouTube playlist:
https://www.youtube.com/playlist?list=PL2-qXZWogqiRHfyfr3WJ5CSixQ7UGlpY9