Mini Lessons

Introduction to Building a Strength Workout

Whether you're aiming to boost overall power, refine muscle definition, or enhance functional strength, this quick lesson will provide you with the tools and knowledge to design a powerful and effective workout routine using the Steel Mace. I am excited to walk you through it!

1. Identify Your Strength Objectives

Before getting into building your strength workout it's important to clarify your goals:

• Overall Strength Development: Incorporate exercises that work multiple muscle groups for balanced strength.
• Muscle Definition: Target specific muscles with focused movements to enhance definition and tone.
• Functional Strength Enhancement: Choose exercises that improve your performance in everyday activities.

2. Choose Your Core Exercises

Select Steel Mace movements that align with your goals and effectively challenge your muscles. Here are some top picks from the Video Library (excluding swings):

• Steel Mace Mace Swings: Ideal for developing power and engaging your core with dynamic motion.
• Steel Mace Even Press: Focuses on building strength in the shoulders and triceps.
• Any Steel Mace Squat or Hip Hinge: Strengthens the legs and glutes while promoting core stability.
• Steel Mace Ballistic Curls: Targets biceps and forearms.

3. Craft Your Workout Routine

Create a well-rounded workout to maximize your strength gains while allowing for proper recovery (Yes! Do not forget recovery):

• Warm-Up (5-10 minutes): Start with dynamic stretches and light movements to prepare your body. Try exercises like arm swings, bodyweight squats, or light mace practice.
• Strength Training (30-40 minutes): Combine different exercises for a balanced routine. Here is an example of a workout protocol:
• • Exercise 1: 3 sets of 10-12 reps
  • Exercise 2: 3 sets of 8-10 reps
  • Exercise 3: 3 sets of 10-12 reps
  • Exercise 4: 3 sets of 8-10 reps
  • Rest: Allow 60-90 seconds of rest between sets to ensure full recovery.
• Cool Down (5-10 minutes): End with static stretches targeting the worked muscles, such as shoulders, legs, and back.

4. Adapt for Different Fitness Levels

Tailor the workout to suit your fitness level!

• For Beginners: Start with lighter weights and fewer sets to focus on mastering the movements.
• For Intermediate Users: Increase the weight and intensity with additional sets, reps, or exercise variations.
• For Advanced Users: Incorporate advanced techniques like supersets or heavier weights to push your limits.

5. Monitor and Measure Progress

Keep track of your improvements and make necessary adjustments:

• Workout Log: Record details such as exercises, weights, sets, and reps to track your progress.
• Performance Review: Regularly evaluate your strength gains and modify your routine to continue advancing.
• This is a great time to take out your printables: Strength Workout Builder & Progress Tracker provided to you with your Video Library.

6. Prioritize Safety

Ensure a safe and effective workout experience:

• Proper Form: Maintain correct technique to avoid injury and maximize results.
• Body Awareness: Pay attention to your body’s signals and adjust exercises as needed.
• Hydration: Drink adequate water before, during, and after your workout to stay hydrated. I recommend BCAA's and Electrolytes if you are going hard.

Designing a Steel Mace strength workout involves selecting effective exercises, structuring your routine wisely, and adjusting based on fitness levels. By following these basic guidelines, you’ll develop a robust strength training program that enhances your power, stability, and overall fitness.

Introduction to Building a Cardio Workout

Welcome to your guide on creating an effective Steel Mace cardio workout! Steel Mace fitness isn’t just about building strength; it’s also a fantastic way to enhance your cardiovascular fitness.

In this lesson, I will walk you through the steps to design a cardio workout that challenges your endurance, boosts your heart rate, and keeps you engaged.

1. Understand Your Goals BEFORE BUILDING

Before you start building your workout, define your goals. Here are a few examples:

• Increase Endurance: Aim for longer workout durations or more intense intervals.
• Boost Cardio Capacity: Focus on high-intensity exercises and shorter rest periods.
• Improve Overall Fitness: Combine cardio with strength and flexibility exercises.

But truly your goals are unique TO YOU and can go outside of these examples!

2. Choose Your Exercises

Select Steel Mace exercises that elevate your heart rate and incorporate full-body movement. Here are some exercise options available in your Video Library:

• Steel Mace Horizontal Top Squat to Overhead Press (AKA Thruster): Combine a squat and press for a powerful, heart-pumping move.
• Steel Mace Horizontal Middle Lateral Lunges: By moving side-to-side and shifting your weight, the continuous movement challenges your cardiovascular system while also enhancing your balance and stability.
• Steel Mace Overhead Standing Marches: Enhances your cardiovascular fitness while also building upper body strength and core stability.
• Pull Overs: A dynamic exercise that engages your upper body and core. This exercise targets the chest, back, shoulders, and core which will increase your heart rate for a nice cardiovascular effect.

3. Design Your Workout Structure

Structure your workout to balance intensity and recovery. Here is an example Protocol:

• Warm-Up (5-10 minutes): Start with dynamic stretches and light cardio to prepare your body.
• Main Workout (20-30 minutes): Alternate between high-intensity intervals and moderate activity. A sample structure might include:
• • Interval 1 / Exercise 1: 30 seconds, 15 seconds rest
  • Interval 2/ Exercise 2 : 30 seconds, 15 seconds rest
  • Interval 3 / Exercise 3: 30 seconds, 15 seconds rest
  • Interval 3/ Exercise 4: 30 seconds, 15 seconds rest
  • Repeat: Perform 3-4 rounds with a 1-minute break between rounds.
• Cool Down (5-10 minutes): Finish with static stretches and deep breathing to lower your heart rate and promote recovery.

4. Adjust for Fitness Levels

Remember you can modify the workout based on your fitness level:

• Beginners: Start with fewer intervals, longer rest periods, and lighter mace weight.
• Intermediate: Increase the intensity by adding more intervals and reducing rest times.
• Advanced: Incorporate more complex maneuvers, increase mace weight, and reduce rest periods further.

5. Track Your Progress

Monitor your performance and adjust the workout as needed:

• Keep a Workout Journal: Record the exercises, durations, and any notes on your performance.
• Assess Your Progress: Regularly evaluate your endurance, strength, and overall fitness improvements.
• This is a perfect time to use your workout builders & progress tracker PDF's included with your video library access!

6. Safety Tips

Ensure your workout is effective and safe:

• Proper Form: Focus on correct technique to avoid injury and maximize effectiveness.
• Listen to Your Body: Modify exercises or take breaks if needed to prevent overtraining.
• Stay Hydrated: Drink water before, during, and after your workout to stay hydrated. I would also recommend a BCAA or Electrolyte a few times per week.

Building a solid Steel Mace cardio workout involves choosing the right exercises, structuring your workout effectively, and adjusting based on your fitness level. By following these steps, you’ll create dynamic and challenging workouts that enhance your cardiovascular fitness and overall strength.

Stay consistent, track your progress, and most importantly, enjoy the process of becoming a stronger, fitter warrior with Steel Mace Fitness!

Creating an effective Steel Mace program involves several key components to ensure it meets your fitness goals and provides good workout experience. Here’s a straightforward guide to building a successful Steel Mace program in super simple easy steps!

1. Define Your Goals

• Identify Objectives: Determine what you want to achieve (e.g., strength, endurance, flexibility, or functional fitness).
• Set Specific Targets: Outline measurable goals such as improving power, increasing muscle mass, or enhancing overall fitness.

2. Design a Balanced Routine

• Include Key Elements: Ensure your program includes strength training, cardio, and flexibility exercises.
• Structure Workouts: Plan workouts to target different muscle groups and include a mix of compound and isolation exercises (Yes! You can perform traditional exercises with the Steel Mace.)

3. Select Effective Exercises

• Choose Core Movements: Incorporate foundational Steel Mace exercises such as swings, presses, squats, and rows.
• Add Variations: Include variations to challenge different muscle groups and prevent plateaus.

4. Plan Your Schedule

• Frequency: Decide how often you will work out (e.g., 3-4 times a week).
• Duration: Set the duration of each workout (e.g., 30-45 minutes).
• Rest Days: Schedule rest days to allow for muscle recovery and avoid overtraining.

5. Incorporate Progression

• Increase Intensity: Gradually increase the weight, sets, or reps to continually challenge your body.
• Track Progress: Monitor your performance and adjust your program based on your progress.

6. Focus on Form and Technique

• Emphasize Proper Form: Ensure correct technique to maximize effectiveness and prevent injuries.
• Include Warm-Up and Cool-Down: Start with a warm-up to prepare your muscles and end with a cool-down to aid recovery.

7. Provide Adaptations

• Modify for Fitness Levels: Adjust exercises and intensity based on individual fitness levels (beginner, intermediate, advanced).
• Offer Alternatives: Provide alternative exercises for different equipment or skill levels.

8. Include Variety and Fun

• Mix Exercises: Keep the program engaging by incorporating a variety of exercises and workout styles.
• Add Challenges: Introduce new challenges or workouts regularly to keep motivation high.

9. Ensure Safety and Recovery

Prioritize Safety: Educate on proper technique and listen to the body to avoid injuries.

Focus on Recovery: Include strategies for recovery such as stretching, hydration, and adequate rest.

A great Steel Mace program is well-rounded, goal-oriented, and adaptable to your needs. By defining your goals, designing a balanced routine, selecting effective exercises, and focusing on progression, form, and safety, you’ll create a successful program that enhances strength, endurance, and overall fitness.

Now that you know all of the information above, you will be able to use your workout builders & progress tracker more successfully! No excuses Warrior!

Enjoy the journey and make the most of your Steel Mace Fitness! You got this.