How to Mace With This Plan

The workouts are a compilation of moves to work you out, but the structure of the workout is up to you. Flexibility is the name of the game here so that you can workout on your own time. Do what works for you with the time you are given to exercise. Choose 10 moves and do them 10 times. Choose 3 moves and do 100 of each. Do it for an hour, for 30 minutes, or for a whole afternoon. Just swing the mace.

The videos below show how workouts can be structured. Fill out the PDFs below to plan your workouts and stick to it for a month. Make another one. Then ten more times.

Examples of actual workouts:

August 7, 2021

  1. Hammer Squats - 00:00:00

  2. Sway, Stab, Switch

  3. Three Chops

  4. Hammer Lunges

  5. 360

  6. Rock Ups

  7. Uppercut Strike

  8. Mace Push Ups - 00:30:00

  9. Paragon Press

  10. One Arm Slash & Slice

  11. 8 Count Bodybuilders

  12. Fulcrum Curls

  13. Pivot Curls - 00:45:00

November 14, 2021

  1. Heavy 10’s & 2’s - 00:00:00

  2. Hunter Lunge

  3. One Arm Slash & Slice

  4. Shoot & Scan

  5. Heavy Lumberjacks

  6. Heavy Slow Rows

  7. Arnold In

  8. Arnold Out

  9. Hammer Lunge

  10. Fulcrum Curls

  11. Cannonball Curls

  12. Heavy Three Chops - 00:30:00

  13. Tornados

  14. Slice, Hammer, Thrust

  15. Whirlwind Back Lunge - 00:45:00

  16. Heavy Hammer

  17. One Arm Hammer Push Pull Hammer

  18. Heavy Uppercut Strike

  19. Uppercut Twist Squat

  20. Overhead Cannonball Toss - 01:00:00