The Heart Pumper – Steel Mace Workout

Written by Coach Victoria Islas
Steel Mace Trainer & Founder of SMW

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.

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