Get Your Smash On! This killer Total Body WorkOut will get you Strong and Lean Doing Mace 10-2’s, 2 Hand Front Swings, and 2 Hand Halos. Donnie takes you through a few reps of his typical heavy workout. He is using an Adex Mace w/Ad-On Kit adjusted to 37.5lbs for those 20 (20L, 20R) 10-2’s. If you don’t have a mace yet, no problem! Donnie uses the Adex Adjustable Exercise Club® w/Ad-On Kit™ set to 45lbs for 20 Halos which are a similar movement as the mace 10-2. Advanced athletes – add these in. He finishes off with 20 2H Front Swings, take a 2minute rest for a total of 5 rounds.
Basic Calisthenic Warm Up
5 Press Ups
5 Push Ups
1 Min Elbow Plank
30 Sec Side Plank – Each Side
1 Min Baby Pose
1 Min Downward Dog
30 Sec Back Bridge
Beginner/Intermediate WorkOut
20 10-2’s (1L+1R=1Rep)
20 2 Hand Front Swings 2HFS
OR
20 2 Hand Halos 2HH
For 3-5 Rounds
Advanced WorkOut
20 10-2’s (1L+1R=1Rep)
20 2 Hand Halos 2HH
20 2 Hand Front Swings 2HFS
For 5 Rounds