Steel Mace Workout #4 - Warrior Flow

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Workout Instructions

Perform 3 x 5 min sets. If you can’t do a full 5 min set with good form, stop, and take a 60 second rest. Then, perform the next set. Increase your time under tension as you become stronger.

Exercises:

* 360 to front stack & shoulder press
* To spear strike uppercut 360 (each side)
* 360 switch squat (each side)
* 360 reverse lunge prayer transition (each side)

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Have questions? Comment below…
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[dangerouslyfit]

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[FourHorsemen-ky]

( Warrior Flow ) is bloody hard after 2 minutes non stop, I’ll get there 👍 Thank you for sharing this mate

[The-Contractor]

Great stuff and I'm seeing improvement in almost every session. Thanks for what you do.

[justkanishk]

Loved this flow, especially the combination of squats and lunges with a 360. Thank you for sharing

[stephane]

This is great. Just got my first mace, 6kg. Practiced the movements and got my first flow continuous for a couple of minutes. Heart rate was at 120!

I’ll be practicing this and other flows during my
Off/ alternate day from kettlebell routine

[wadechroninger]

Really Nice! With minor adjustments, it meshes with my martial arts training and applications, will add greatly, Thank You!

[paulparkins]

Slowly getting to grips with my 6kg mace, been using kettlebells for years but the mace is a whole new ball game. Sometimes struggle with handgrip, as in which hand is on top for 360 and other moves and if I’m going clockwise or anti.. keep practicing, I’ll get there 💪🏻💪🏻

[jeffreyliberman]

Good Moves to follow and learn; thank you

[charlesatanasio]

How do you know the right weight for you? Do you do the same weight as the dumbells you can handle, or is it 1.5x your dumbell weight, or...?

[jukkahuuskonen]

Are those spear strikes and uppercuts supposed to be so 'strike'-like (fast and choppy) or should/could they be done more slowly to fit better (at least esthetically) into the flow?

[brunodanner]

Increase rest periods to 2- 3 minutes and you will progress much faster.

[nihilistic]

does this routine exercise both sides equally or should it be performed twice - once on each side ?

[RamonC-vi]

It's too complicated...make it simpler, one at time.