This one’s called the full body flow macebell workouts. We’re going to do the same again; we’re going to go for three five-minute rounds. If you can’t get all five minutes in, just go as long as you can. Increase that time under tension each time you perform the workout as you get stronger, as your skill increases, as your cardio increases. If you can’t do all these exercises, break it down into one or two movements and then build up as you get better, more skilled, and gain more control of the mace. You might not be able to get all these exercises in to start with, but build up as you go, and before you know it, you’ll be able to do the whole lot straight off the bat.
I’m going to break it down now and go through the workout. First off, we’re going to go into Bondi swings, then into uppercut, and into overhead press. I’ll show you what it looks like. We’re going to do a single-arm 360 swing. Single-arm 360 swing, catching it behind the body. From now, we go straight into the uppercut: pivot off that big foot, rotate the hip, bring it back into the standing position, shoulder press, and now over the other shoulder. I’m going to do a 360, squat, come up with the right-hand side, pivot with that back foot, rotate the hip, bring it back into the starting position, and then shoulder press overhead. You can increase that leverage as much as you want with your shoulder press, and from there, we’re going to bring it into the right position.
We’re going to do a swing squat. This is an exercise that we teach in a steel club course, but you can also do it with the steel mace as well. Throw, casting that forward, hip hinge, catching it into that front position, bring the mace toward the body, press it out if you can, and then from there, standing up, we’re going to do our 360 into a rotational uppercut, changing sides. 360, rotational uppercut. With these rotational uppercuts, just bring that hip around, pivot the foot, bring that top arm back as you punch up with that bottom hand.
I’ll show you again: Bondi swing, uppercut, shoulder press. Other side: Bondi swing, uppercut, shoulder press, swing squat, press out, stand up, 360 swing, rotation uppercut, 360 swing, rotational uppercut. Now, we’re going continuous: Bondi swing, uppercut, shoulder press, Bondi swing, uppercut, shoulder press, swing squat, 360, rotational uppercuts, 360, rotational uppercuts.
Watch: https://www.youtube.com/playlist?list=PL2-qXZWogqiTgaIp0dd_nxBCWhMMHv0yw
That’s it for this workout. Power through, try to get three five-minute rounds, and aim to get as many of those flow exercises as you can. Build up as you go, and don’t worry if you can’t get it the first time. The more you do this, the better you get, and it becomes quite natural. Hope you enjoyed this workout, and I’ll see you in the next one.