Adjustable Mace Trainer | Exercise Steel Clubs | Healthy Shoulders
Are you using your Adex Mace for more than 360s or 10-2s? It’s a misconception that a steel mace can’t be used for more than a couple of exercises. Adex Maces fit the bill even better because they ADJUST! That’s right – add or remove weight in seconds to tailor the workout to your specific needs.
Steel Mace HIIT Training can be a welcome alternative to the endless Stairmaster, Treadmill, or Running Cardio Sessions – which are good but if you really want to eliminate some body fat get into HIIT Training with Steel Clubs or Steel Maces. It’s like running for your upper body, well, almost and Done in 20 Minutes!!
If you’re like me and don’t have the interest to run for long distances but would like a Challenging, Simple, 1 Exercise Cardio or MetCon Workout look no further – Steel Clubs and Maces Can Do That For You!
This workout is based on a Steel Mace 10 to 2 or a Steel Club Halo/Shield Cast. 1 Exercise.
The Set/Rep Scheme goes like this; for Steel Mace Perform 10 Ten to Two’s OR for Steel Club Perform 10 Halo/Shield Casts. Remember – a pass to the Left and a pass to the right equal 1 Rep. 1 + 1 = 1
Beginners 10 Sets of 10 Reps with 1 Minute Rest Between Sets
Intermediate 15 Sets of 10 Reps w/45 Second Rest
Advanced 20 Sets of 10 Reps w/30 Second Rests
Here is an at-home or at the gym workout your can do with your ADEX Club and/or Mace.
8-10 Rounds:
-10 ADEX Club Front Swings
-10 ADEX Mace 360’s or 10 ADEX Club Halos
The Easiest Way to Fix Your Posture in 10 Seconds. This simple ‘drill’ for Postural Correction was a God-send when it was first shown to me over 20 years ago.
The Push Press in the second half of the video is an excellent way to train with the new practiced posture correction. Try to keep the shoulders packed down and set throughout the exercise. This will also help with better posture.
Donnie demonstrates a effective way to for most people to stand taller, align the shoulders, and appear to have bigger biceps – yes bigger biceps simply by standing better. Many issues such as neck, shoulder, lower back pain can be attributed to poor posture. Here is the way to fix it quickly and with just a bit of practice becomes a good habit.
Switching Gears and heading back into the Heavier Club and Mace Training. The workouts will have Numbered Titles to make easy reference to them. These next few weeks of workouts are going to be a combination of heavy, more complete body workouts with some new adaptations to keep the mind/body connection.
You can Perform This Workout with Single or Double Clubs. Follow along beginning with Today’s Club and Mace Training. Stay Safe – Be sure to keep good posture, shoulders pressed downward toward the rear pockets, and use a weight that is challenging yet still allowing for good form. Be sure your training area is clear and free of anything including other people and pets.
Train hard. Train Smart. This is a timed workout and can be used as a benchmark to test progress throughout the year – we will discuss this in a future workout blog post and why it is imperative to use consistent metrics when tracking athletic ability.
Please share these workouts with your friends or clients. Thanks!
Red – Everyone Follows
Orange – Beginners
Blue – Advanced
Equipment Needed;
1 or 2 clubs Matched Weight 20lbs Rx Adv/Int Men 12.5lbs Adv/Int Women
Mace 20lbs Adv/Int Men 15lbs Adv/Int Women
See the Exercises Here;
Basic Warm Up
5 Push Ups or Press Ups
1 Min Elbow Plank
30 Sec Side Plank – Each Side
1 Min Yoga Child Pose
1 Min Downward Dog
30 Sec Back Bridge
Beginners
10 Front Swings Single or Double Clubs
10 Front Swing to Cleans Single or Double Clubs
10 Mace Rear Pendulum Swings
Done for 5 Rounds Time Cap of 15 Minutes
Intermediate/Advanced
10 Double Front Swings Rx Weight Men@ 20lbs Women @12.5lbs
10 Double Long Cycle
20 360’s Rx Mace Weight Men @ 20lbs Women @ 15lbs
Done for 6 Rounds Time Cap 19 MInutes