5 Exercises for Your Next Steel Mace Workout

[@ejh66]

Awsome stuff. Will incorporate this in this week's work out!

[@flowmadesimple]

Let’s go! Have a blast and enjoy. Thanks for watching and let me know if you have any questions after performing the drills!

[@nederlanditisnederlanditis5529]

Very appealing, apart from the music.

[@flowmadesimple]

Glad you appreciated the exercises! And I totally respect your opinion on the music. Thanks for watching!

[@keithjackson3639]

How many days should you workout with the mace

[@flowmadesimple]

Great question! The answer depends on the intensity of the workout and the kinds of movements you’re performing. Higher intensity workouts require more rest, and if you’re performing challenging/new movements with the mace then you’ll want to take more time for recovery as well. You can certainly train with the mace every day but you’ll want to be mindful of overtraining. Specifically, I look at joint tightness, muscle soreness, and overall energy levels to help me determine if I’m overtraining. If I’m a little sore and tired but want to workout with the mace, then I’ll keep the intensity moderate. If I’m noticing significant joint tightness, I will only do a light intensity workout and focus on mobility. My overall recommendation is to workout with the mace about 4-5 times per week. This gives you enough time to practice techniques and gain the physical benefits while not crossing the line into overtraining. I also recommend using multiple mace weights (lighter & heavier maces) so that you can more easily adjust the intensity of your workouts. If you haven’t yet, I invite you to join my Flow Friday newsletter which dives deep into questions like yours! www.flowmadesimple.com/flow-fridays-signup Thanks for watching and asking this great question!

[@HReini]

May bei a great Workout you perform It for 25 Minuten AMRAP in a circle for 10 repeats every circle

[@flowmadesimple]

Agreed! That sounds like a good challenge…. Thanks for the idea!

[@HReini]

A great combination for a week for me is your HIIT-Workout with this exercises 1 per week with a 5 kg Mace and this AMRAP once per Week with a heavier mace (8kg) - then once or twice a technical training for flows with 3 kg and the week works fine.🙂

[@flowmadesimple]

That's an awesome split! Great combination of different mace weights, HIIT, and technical flow training. What kind of technical training do you like to do for flows?

[@HReini]

@@flowmadesimple Most of the time now I use the Master class flow from Leo savage and the sunwarrior flow from you - otherwise I train some Basics Like 360 and uppercut in different stances

[@flowmadesimple]

Right on! That's awesome training. The Masterclass Flow is a powerful sequence for sure and I'm stoked to hear that you practice the Sun Warrior. Sounds like you have a really great steel mace training routine! If you are ever interested in applying new ideas, I share a free newsletter called Flow Fridays that shares ideas on flow state, workouts, and techniques. I invite you to join if those topics are of interest to you! www.flowmadesimple.com/flow-fridays-signup Thanks for sharing some insight into your training with me 🙏