Steel Mace Workout #4 - Warrior Flow
ฝัง
- เผยแพร่เมื่อ 25 ม.ค. 2023
- Workout Instructions
Perform 3 x 5 min sets. If you can’t do a full 5 min set with good form, stop, and take a 60 second rest. Then, perform the next set. Increase your time under tension as you become stronger.
Exercises:
* 360 to front stack & shoulder press
* To spear strike uppercut 360 (each side)
* 360 switch squat (each side)
* 360 reverse lunge prayer transition (each side)
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Great stuff and I'm seeing improvement in almost every session. Thanks for what you do.
Thank you for your support... I appreciate that!
( Warrior Flow ) is bloody hard after 2 minutes non stop, I’ll get there 👍 Thank you for sharing this mate
Your'e welcome 👊
Loved this flow, especially the combination of squats and lunges with a 360. Thank you for sharing
Your'e welcome Kanishk, I'm glad you enjoyed it!
This is great. Just got my first mace, 6kg. Practiced the movements and got my first flow continuous for a couple of minutes. Heart rate was at 120!
I’ll be practicing this and other flows during my
Off/ alternate day from kettlebell routine
Awesome, great to hear you're getting into the mace. It compliments kettlebell training perfectly.
Really Nice! With minor adjustments, it meshes with my martial arts training and applications, will add greatly, Thank You!
Great to hear, glad you like it!
Good Moves to follow and learn; thank you
You are welcome!
Slowly getting to grips with my 6kg mace, been using kettlebells for years but the mace is a whole new ball game. Sometimes struggle with handgrip, as in which hand is on top for 360 and other moves and if I’m going clockwise or anti.. keep practicing, I’ll get there 💪🏻💪🏻
Thanks for sharing your progress! It's completely normal to struggle with the handgrip and direction at first. Keep practicing and you'll get the hang of it soon . 👊
Increase rest periods to 2- 3 minutes and you will progress much faster.
Depends on your goals...
Strength/power = longer rest.
Endurance/metcon = shorter rest.
Increase or decrease your work/rest ratio depending on your goals.
How do you know the right weight for you? Do you do the same weight as the dumbells you can handle, or is it 1.5x your dumbell weight, or...?
Here are my recommended weights for beginners;
Average female: 3kg (6.6lb)
Strong female: 4kg (9lb)
Average male: 4kg (9lb)
Strong male: 6kg (13lb)
Are those spear strikes and uppercuts supposed to be so 'strike'-like (fast and choppy) or should/could they be done more slowly to fit better (at least esthetically) into the flow?
It's down to your personal preference really. I like to do them quick but they can certainly be performed slower.
@@dangerouslyfit ok, thanks.
does this routine exercise both sides equally or should it be performed twice - once on each side ?
this workout works both side equally.
@@dangerouslyfit yes, right, thanks, I can see each circle is done twice, once with right hand on top and once with left hand on top
Definitely trying this one out
It's too complicated...make it simpler, one at time.
Have some simpler workouts in the playlist you can try...
th-cam.com/play/PL2-qXZWogqiRHfyfr3WJ5CSixQ7UGlpY9.html
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