Standing Diagonal Twists

Diagonal Twists Instructions Start Position: Stand with your feet shoulder-width apart and hold the steel mace with both hands in over/over hand placement, positioning it to the side of your body in a rotated bottom body placement. Engage your core and maintain a neutral spine with your shoulde...

Sit Ups With Overhead Press

Sit-Ups with Overhead Press Instructions Start Position: Lie flat on your back with your knees bent and feet flat on the floor. Hold the steel mace horizontally with both hands, one near the mace head and the other near the end of the handle. Rest the mace just above your chest with your arms sl...

Plank Taps

Plank Taps Instructions: Start Position: Begin in a plank position with your body in a straight line from your head to your heels. Place your hands slightly wider than shoulder-width apart on the floor. Position the steel mace vertically in front of you with the mace head facing towards you. You...

Plank Rows

Plank Rows Instructions Start Position: Begin in a plank position with your body in a straight line from your head to your heels. Place your hands slightly wider than shoulder-width apart on the floor. Position the steel mace horizontally to your side, aligned with your shoulder. Grip the handle...

Overhead Marches

Overhead Marches Instructions Start Position: Stand with your feet hip-width apart, holding the steel mace with both hands in an overhead position. Ensure your grip is balanced, with one hand closer to the mace head and the other at the end of the handle. The mace should be vertical above your h...

Kayaks

Kayaks Instructions: Start Position: Sit on the floor with your knees slightly bent and feet flat on the ground, leaning back slightly to engage your core. Hold the steel mace horizontally with both hands, with one hand near the mace head and the other toward the end of the handle. Your arms sho...

Extended Reverse Crunch

Extended Reverse Crunch Instructions Start Position: Lie on your back on the floor with your knees bent and feet flat. Hold the steel mace overhead with both hands, arms extended and positioned directly above your chest. The mace should be held with a firm grip. Engage your core and press your l...

Core Twists