Steel Mace Fitness for Complete Beginners + 2 Week Program

Answer frequently asked questions and teach the essential basics before you move to exercises and the two week program in this section.

Start with a ten pound steel mace to learn proper form and avoid ego. If ten feels heavy, switch to seven pounds and focus on even weight distribution and alignment.

Establish proper structure for steel mace movements by tucking the chin, gazing forward, stacking shoulders, bracing the core, engaging the glutes, maintaining a slight knee bend, and aligning the feet.

Master three steel mace hand placements: under overhand, over by the mace head, and over by the mace handle, and in hand placement to perform the exercises.

Learn body placements for steel mace training, including horizontal middle, top, overhead, and cross body positions, with rotated variations and the warrior stance.

Master the upper body even press using a steel mace, tailored for complete beginners within a two-week fitness program.

Master the upper body vertical middle press with the steel mace in the complete beginners 2-week program.

Master upper body training using steel mace movements with an arrow focus, designed for complete beginners in a two-week program.

Practice steel mace fitness for the upper body with dynamic curls, tailored for complete beginners in a 2 week program.

Strengthen the lower body with horizontal middle squats, a foundational move in steel mace fitness for complete beginners, aligned with a two-week program.

Master the lower body with a horizontal middle reverse lunge in the steel mace fitness program for complete beginners.

Master the horizontal middle transition in steel mace fitness, tailored for complete beginners in a 2-week program to build foundational transition skills.

Learn the lower body workout with a horizontal middle squat using a transition, alternating sides, as part of steel mace fitness for beginners.

Master the lower body movement of the horizontal middle reverse lunge with transition (alternating) as part of the steel mace fitness program for complete beginners on a two-week plan.

Explore lower body strength with the vertical middle squat with press, part of steel mace fitness for complete beginners and a 2 week program.

Master a lower-body move: the horizontal top reverse lunge with an overhead press, using a steel mace. Build foundational strength in a 2-week program for complete beginners.

Begin with a five to ten minute warm up before the training sessions. Use this quick full body warm up to start steel mace fitness.

During each 15-minute session, perform as many rounds as possible of two exercises, finish the first two before a break, and rest 30-60 between rounds to keep heart rate up.

Apply your learning from steel mace fitness in training session a, designed for complete beginners within a two-week program.

Apply your learning in steel mace fitness for complete beginners through training session B, advancing through the two-week program.

Apply your learning from steel mace fitness in training session c to reinforce beginner techniques and progress through the two week program.

Apply your learning from steel mace training in training session d, designed for complete beginners within the 2 week program.

Apply your learning through training session e by practicing steel mace techniques for complete beginners in a 2-week program.

Engage in a bonus matrix training session for steel mace fitness tailored to complete beginners, as part of the course program.