PATREON EXCLUSIVE PODCAST

Steel Mace Workout – Strong Not Skinny

Steel Mace Workout – Strong Not Skinny

Workout

Strong Not Skinny

Posted on 11/11/2019 | Steel Mace Workout

Article by | Victoria Islas

Certified Steel Mace Coach / Personal Trainer

 

Ready for another great full body steel mace workout? Here we go! Do the following exercises, rounds and reps to become gada strong.

5 Rounds of the following (as shown in the video above):

  • Reverse Lunge with Knee Kick and Cross Chop – 10/10*
  • Barbarian Squats – 10
  • Push Ups – 5
  • Cross Leg Crunches – 10/10*

***Whenever you see 0/0 = Left/Right. For example, above I ask you to do 10/10 which means give me 10 reps on left and right side. Always work both sides with mace where indicated.

You may use a 10LB or 15LB mace depending on your skills and fitness level. If you want to know more about that please check out this blog post about “What Steel Mace Weight you should use”.

And if you don’t have a standard steel mace buy one from ONNIT or SET FOR SET.

 

May the universe always flow with you,

JOIN THE SMW TRIBE NEWSLETTER

List of Best STEEL MACE WEBSITES to follow 2019

List of Best STEEL MACE WEBSITES to follow 2019

BLOG

List of best Steel Mace Websites to follow 2019

Posted on 10/16/2019

Article by | Victoria Islas

Certified Steel Mace Coach / Personal Trainer

When I first started….When I first started doing Steel Mace Training a few years back it was very difficult for me to find the resources I needed to start my journey. Maybe this is why I left my ONNIT Steel Mace named “Lilith” in the corner of my room for several months before I picked it up again.

Now a days the internet is full of coaches and companies that are sharing Steel Mace content! I wanted to make sure I provided this list to you today because I would never wish anyone to start on their Steel Mace path alone. Note that this is only a list of websites providing articles and so forth. I plan to make a long list of top Instagram accounts/people I would recommend you following soon.

The community is such an awesome place that I even recommend you reach out to one of us at anytime! You can even hit me up over email and work with me directly if you are looking for a remote steel mace trainer.

Also, browse my entire blog page or check out my YouTube channel! I answer most of the common Steel Mace Training questions that come up online.

If you have a question that hasn’t been answered for you online feel free to let me know about it here and I might just feature it on my website!

So here is the list of best Steel Mace Websites to learn from online:

1. ONNIT ACADEMY

Onnit was my place to go to once I found out about the awesome Steel Mace exercise library that they have. Erik Esik Melland was the dude that brought all of it together and he was the Onnit Steel Mace Master Coach for a very long time before he went on to pursue his own thing – VKNJA which is also on this list. I highly recommend it. The only downfall is that they are only demo videos with no audio, some don’t have step by step instructions so you will mostly be relying on your eyes.

2. SET FOR SET

Set for Set is another website I would recommend, like ONNIT they sell Steel Mace’s if you are in need of one and also provide a huge arsenal of Steel Mace specific blog articles and they also have a Steel Mace Guide available for purchase!

3. COACH VAUGHN . NET

Coach Vaughn is someone I used to watch all the time, specifically on his YouTube channel when I first started as well. I was so excited when I asked him to come onto my podcast and he said YES! I recommend you listen to it here. Coach Vaughn has been in the game for such a long time! His website has great blog articles and amazing in depth Steel Mace Programs you can purchase. He is also a great coach I would recommend to anyone! He also teaches kettlebell and clubs.

4. COACH RT3 / STEEL MACE EDUCATION

Coach RT3 is phenomenal and has been pushing out some amazing Steel Mace Education and mobility content. I was so glad I was introduced to his content about 2 years ago. He has taught me how important mobility is before we even begin to swing the Steel Mace. I couldn’t agree with him more! He holds Steel Mace Workshops in San Francisco several times a year that I would recommend you attend. 

5. LEO SAVAGE / STEEL MACE FLOW

Oh! Where to start with Leo. I think Leo is the super star in the mace community and to be honest, well deserved. He is also the most down to earth coach that created the Steel Mace Flow system. I put him on the list because so far he is the only one that has gone out of this way to bring Steel Mace online and to be give us all an opportunity to not only learn steel mace but to also teach it (certification). I personally appreciate that a lot. Go check out his website to learn Steel Mace Flow.

6. ERIK “ESIK” MELLAND / VKNJA STEEL MACE

Erik “Esik” Melland is the OG in the mace community. He is the one who brought us the first steel mace system via ONNIT years ago! I remember listening to a podcast with him and Aubrey where he discussed his journey with the Steel Mace. I respect him and honor all that he has done to bring Steel Mace to America. I listed his website because he just released his awesome Steel Mace, Steel Mace Yoga and Bodyweight Programs online. This is also a great website to check out for Steel Mace specific stuff.

7. KIPS ONLINE. ORG

Besides Leo’s online course, KIPS was the first one to bring us Steel Mace Education (online certification course). Tyler Valencia, founder of KIPS was also featured on my podcast where we discussed Steel Mace Education in depth – I recommend you listen to it. The KIPS website also has great blog articles for free, all about Steel Mace. They also have great online courses on clubs and kettlebells. I myself have written a guest article on the blog which you can check out here.

8. ADEX CLUBS AND MACES

ADEX is the manufacturer of the only adjustable mace and club but they also provide some of the best competition and strength mace YouTube videos and blog articles. ADEX is always teaming up with MaceFit to provide Steel Mace Education and competitions in the east coast.

9. MACEFIT

MACEFIT is right up there with ADEX in the style of mace training but they are also a great resource to check out if you are getting into strenth and competition mace. They also teach clubs.

9. INDIAN CLUBS .COM. AU

This website has been around for a very long time and the maker behind it named Paul Wolkowinski is a great gada swinger and teacher. I must say that this is probobly one of the best websites that is Gada and Indian Clubs specific. So much you can learn!

10. STEEL MACE WARRIOR . COM

Finally, I have to add my website to the list! GUILTY. But for great reasons. My websites specialty is Steel Mace, Nutrition and Self-Help. I am constantly always adding new content every month and am always trying my best to answer your Steel Mace FAQ for you! I also have an entire podcast library dedicated to “The Art of Steel Mace Training”. It’s truly the only of its kind.
Do you know of any Steel Mace websites I can add to my list? Comment Below.

May the universe always flow with you,

JOIN THE SMW TRIBE NEWSLETTER

What muscles are worked out during the Steel Mace 360 and 10-to-2?

What muscles are worked out during the Steel Mace 360 and 10-to-2?

VLOG

What muscles are worked out during the Steel Mace 360 and 10-to-2?

Posted on 10/14/2019

Article by | Victoria Islas

Certified Steel Mace Coach / Personal Trainer

If we are going to get into a new fitness modality of course we are going to want to know exactly “how” it’s going to help and benefit us in the long run. Today I am going to discuss what muscles you are going to work out (and make really strong) with the 360 steel mace exercise.

If you don’t know about the Steel Mace 360 swing it’s sorta like the 2-Hand Swing in the kettle bell world. It’s our most favorite, complex and classic exercise to do. The 10-to-2 is the most traditional and competitive swing in India and now in America as well.

We are learning more and more about these two exercises as we move forward.

Watch this video to learn all about what muscles are worked out during the Steel Mace 360 and 10-to-2:

 RESOURCES MENTIONED WITHIN THIS VIDEO:

Free Steel Mace 360 Guide
https://www.steelmacewarrior.com/steelmace360

Steel Mace 360 Guide POSTER
https://www.steelmacewarrior.com/product/steel-mace-360-swing-poster-by-steel-mace-warrior/

PODCAST EPISODE: Steel Mace Education with Tyler Valencia
https://www.steelmacewarrior.com/steel-mace-education-with-tyler-valencia-kips/

KIPS STEEL MACE ONLINE COURSE:
https://kipsonline.org/?ap_id=steelmacewarrior

STEEL MACE FLOW (Leo Savage):
https://www.steelmaceflow.com

VKNJA STEEL MACE (Erik Esik Melland):
https://www.vknja.com

STEEL MACE COACH DIRECTORY:
https://www.steelmacewarrior.com/steel-mace-coach-directory/

May the universe always flow with you,

JOIN THE SMW TRIBE NEWSLETTER

The 5 Best Steel Mace Podcast Shows to learn from

The 5 Best Steel Mace Podcast Shows to learn from

VLOG

The 5 Best Steel Mace Podcast Shows to learn from

Posted on 9/26/2019 

Article by | Victoria Islas

Certified Steel Mace Coach / Personal Trainer

What’s up warriors! If you’ve been on my website before and been following me on my own Steel Mace journey for the past 2-3 years you know that I am all about sharing the art of Steel Mace training.

Today I am going to recommended a few podcasts that seemed to pop out of nowhere this year! It truly excites me and I am so happy to see the growth in our community.

For the longest time I felt like steel mace knowledge (techniques) was being kept as a secret within the masters because they we’re secretive about their steel mace systems and I felt that because of that I had a really hard time learning about Steel Mace online. That’s one reason why chose to spend countless hours out of my life to speak to as many masters as I could about the topic of Steel Mace on my own podcast. It was boiling under my skin to learn from them and at the same time share it with others.

The second reason I started the podcast was for my heart. It was broken and my mind felt like it was shattering. Having amazing people in the mace community to talk to really brought me back together. That is why I respect and honor all of them and continue to support these individuals as much as I can. They aren’t just guests to me, they are my friends and my allies all over the world. One day I will meet them all in person and swing mace with all of them. Until then I got the convos recorded for you.

Here are the newest podcasts to check out! I have a feeling in the next few years we are going to see even more great leaders come out in the steel mace community. Today I honor the following individuals for joining in on sharing the knowledge and stories of those in our Steel Mace community and I hope we continue to support one another and bring in that MACE UNITY.

1. STEEL MACE NATION with Fred Mohr
Fred has been doing a hella awesome job finding new and up and coming guests on his own podcast. Honestly, I haven’t taken the time to sit down and listen due to my own podcast but I have seen clips and heard great things already!

2. FLOW THE F**K DOWN with Leo Savage
We all know about Leo Savage and if you don’t well now you know. Leo is the creator of the Steel Mace Flow system, an amazing coach and honestly a true mace warrior. He swings the mace with so much passion and supports all his flow students to the max! He started his own podcast a few months ago and although they come out slow,they are worth watching if you want to learn more about steel mace flow, it’s crew, Leo’s thoughts on everything and so on! He gets REAL in his podcast. I RESPECT REAL. I ALSO RECOMMEND his Steel Mace Flow online course to anyone and everyone interested in Steel Mace.

And the newest podcast to come….

3. VKNJA PODCAST with Erik Esik Melland
Then we got the all new VKNJA Podcast with Erik Esik Melland. Just like Leo’s podcast, I was not expecting one from Erik! My heart is literally throbbing from all the good shit going on this year. Erik Esik Melland is the original ganster. He was the Onnit Steel Mace Master Coach for a very long time and really paved the way for Onnit’s Steel Mace system (in my opinion). He spent long hours bringing together a lot of mace movement to the mass and now he started his own thing called VKNJA. So if you are into being a Viking + Ninja, wanna kill your ego and weaknesses + use that mace with mindful mechanics, this is the podcast to listen to when it airs. In the meantime you can check his online programs out and his book VKNJA ELEMENTS available for purchase on Amazon.

4. COACH RT3 PODCAST with Coach Rich Thurman
Fourth on the list is the one and only Coach RT3. This guys blows me away with his steel mace and mobility knowledge. One of the greatest minds when it comes to mind, body and spirit. He is truly a PRO and I enjoy learning from him online. He also has another two great Instagram profile called “The Upgrade Guys” and “Steel Mace Education” that I think you should check out!

And obviously,
If you haven’t taken a listen to my podcast with over 30 episodes and two seasons you REALLY SHOULD.

5. STEEL MACE WARRIOR PODCAST with Victoria Islas
I guess you can say I have a theme when it comes to my own podcast. I call all my guests “Warriors” because I believe that that is what they are. I ask them to share their own stories and what led them to the Steel Mace. It’s always interesting to see where the warrior began, where they are now and where they see themselves in the future. It’s a coffee shop style talk about Steel Mace Training and beyond. It’s the journey that inspires me in every episode!

Anyways, we are all giving our own flavor and twist in our podcasts. Give them all a go, listen, learn and keep on swinging. And please don’t forget to like, comment and share any of the listed podcasts above to show your love and support. We can’t do this without you.

May the universe always flow with you,

JOIN THE SMW TRIBE NEWSLETTER

The Heart Pumper – Steel Mace Workout

The Heart Pumper – Steel Mace Workout

VLOG

The Heart Pumper – Steel Mace Workout

Posted on 9/23/2019

Article by | Victoria Islas

Certified Steel Mace Coach / Personal Trainer

Here we go! New 15 Minute Steel Mace Workout for the week and it’s called “The Heart Pumper”. The point is to work through the movements with good form and not take more than the prescribed :15 sec rests in the workout. I want your heart to pump up. This will allow you to get full on metabolic conditioning. So push through it at a good pace that won’t break your form. Great for all fitness levels! If you want to make this workout more challenging use a 15LB mace.

Give me 3 Cycles of the following exercises. You will workout for :45 sec and then take :15 sec rest. This is how that looks:

:45 | 360 RIGHT
:15 | REST
:45 | 360 LEFT
:15 | REST
:45 | SPEAR LUNGE RIGHT
:15 | REST
:45 | SPEAR LUNGE LEFT
:15 | REST
:45 | BURPEE CURL PRESS
:15 | REST

Remember to workout both left and right sides for 360 and Spear Lunges.

JOIN THE SMW TRIBE NEWSLETTER

4 Steel Mace Workouts to Try at home

4 Steel Mace Workouts to Try at home

VLOG

4 Steel Mace Workouts to Try at Home

Posted on 9/8/2019 

Article by | Victoria Islas

Certified Steel Mace Coach / Personal Trainer

Working out with a Steel Mace is different, fun/enjoyable and most of all challenging for both your mind and body. That is what makes this tool pretty fucking amazing. Today I am going to share with you 4 Steel Mace Workouts I compiled from my own website and that I know you will get mass benefits from. Let’s get to it!

1. The HIITMAN Steel Mace Workout

This is a HIIT workout with a Steel Mace. It was meant to be short, intense and fat burning for those that dare to try it! It includes some of the best fundamental movements but with the added weight load of a Steel Mace.

2. The Scavenger Steel Mace Workout

This Full Body Steel Mace Workout will ask quiet a bit from you such as balance, stability, control and strength to withstand. Literally a recipe to help ground you for the day. Makes a great A.M. workout to get your say set.

3. Warrior Life Steel Mace Workout

“Warrior Life” Steel Mace Workout

4 Sets / 8 Reps / Do each side for whatever exercise requires it

Past blog article can be seen here for this workout.

4. Arms Like Madonna Steel Mace Workout

Past blog article can be seen here for this workout.

I hope you enjoy these Steel Mace Workouts! Make sure to keep in touch by signing up to my email newsletter where I send out a 3-4 workouts per month. Also don’t forget to show your support and shop at Steel Mace Warrior Apparel.

You now have 4 amazing workouts this week! I know you will be in better shape by the time you finish them.  Keep up your Steel Mace Training warrior! Until next time!

May the universe always flow with you,

JOIN THE SMW TRIBE NEWSLETTER

Podcast now available on all major app platforms

Connect with SMW online

©  Copyright Steel Mace Warrior 2018-2019 | All Rights Reserved

Pin It on Pinterest

0