Scott Viala brings us a quick yet intense macebell workout.

All you need is one steel mace for this total body workout. Scott uses a 20LB mace, but you can choose a weight suitable to your level or what you have available at home.

For beginners, we recommend starting with a 10LB mace, intermediate a 15lb mace, and advanced a 20+lb mace.

This complex mace workout will target your full body and each movement pattern incorporates the 360 swing.

The workout will take approximately 20 minutes.

WORKOUT DETAILS:

Exercise 1: 360 Ballistic Curl Squat
- 1 set x 20 reps (10 to each side, so 20 total squats)

Exercise 2: 360 Reverse Lunge
- 1 set x 20 reps (10 to each side)

Exercise 3: 360 Lateral Lunge
- 1 set x 20 reps (10 to each side)

Complex Sequence: 3 sets x 5 reps (1 rep is when you move through all three exercises as this is a complex)
- 360 Ballistic Curl Squat
- 360 Reverse Lunge
- 360 Lateral Lunge

If you have any questions about this workout, please feel free to leave a comment below.

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SET FOR SET Steel Maces: [ Ссылка ]

Scott Viala on IG: [ Ссылка ]
SET FOR SET on IG: [ Ссылка ]

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