So you will be doing 4 sets for every exercise. Bands have even more benefits and uses than this. Method 6: Increase the range of motion, tension, form, intensity & push past failure. i.e. chest/tri, back/bi, shoulders/abs, legs OR legs/abs, chest/back, shoulders/arms). Moreover, it's a piece of fitness equipment that has been around for centuries. If you are concerned about bacteria, viruses, and good old “germs”, working out at home is your safest option. In fact, they are especially important for those who do bodyweight training, as they can provide both assistance and resistance. Your guide to fitness, sex, health, wellbeing and weight loss from Australia's favourite health magazine. Bring your arms forward and slowly curl your upper body, while reaching for your toes. Pull ups x 3 setsPike Push Ups x 3 setsKnee Jumps x 3 sets. Your body needs to recover. Bonus: Download the whole fat loss guide - a 10,000+ words long PDF that will teach you everything you need to do, from A to Z. According to research published in the journal Medicine and Science in Sports and Exercise [3], “resistance training is effective for developing fitness, health, and for the prevention and rehabilitation of orthopedic injuries”. Recovery is just as essential as working out. A cardio workout burns more calories than a weight-training workout. For them, there can be no better choice than the macebell--a true all-in-one home fitness tool. Progressive Overload - Increase Reps & Sets NOTE: - Now, you’ll also notice there are no numbers of reps and time for each set/exercise. Furthermore, with the time you save going back and forth to the gym, you can use that to do another workout. If you want to gain muscle and you aren’t worried about fat, look to a high carb, low-to-mid fat, and high protein diet. Wall squats are easy to do and it’s also a good exercise to strengthen your upper leg. That's pretty badass. They should be brutal. One of the best things about the convenience of working out at home is you will stay consistent. That will equal the total reps above. At the end of this home workout guide, we provide more workout resources, videos, and exercise playlists for future reference. That being said, change the HIIT routine you do after a few weeks. At the current time of writing this, germs are top of everyone’s mind with the Coronavirus (COVID-19) shutting down the world, gyms included. Watch video to know the exercises included in it. Make sure you are eating well and getting enough sleep if you are going to be following these plans as they require a lot of work. week 1-2 you took 90 seconds of rest, week 3 you take 70 seconds of rest. Lateral Lunges - 3 sets x repsExercise 3: Nordic Hamstring Curls - 3 sets x repsExercise 4: Glute Bridge Walkouts - 3 sets x timeExercise 5: Lunges - 3 sets x repsExercise 6: Jumping Jacks - 3 sets x repsGentle Lower Body Stretches (hit each muscle group): 5-10 mins, Dynamic Warm Up: 5-10 minsExercise 1: Push Ups - 3 sets x repsExercise 2: Pull Ups - 3 sets x repsExercise 3: Pike Push Ups - 3 sets x repsExercise 4: Chin ups - 3 sets x repsExercise 5: Tricep Dips - 3 sets x repsExercise 6: Mountain climbers - 3 sets x timeGentle Upper Body Stretches: 5-10 mins, Day 3: HIIT (20 mins) i.e. When you do them correctly, you engage your core and entire lower body. Rare will be the man who doesn't find plenty of exercises with SET FOR SET's massive 30-pound mace very demanding, rarer yet the woman. Strength training will increase your muscle mass, thereby making day-to-day activities simply easier and burn body fat so you’re hauling less excess weight around. There are any number of exercises you can perform with the macebell. You can do an upper/lower split or a typical 3-4 bodybuilding split (i.e. Strength training can play a massive role in improving body composition and promoting fat loss. For kettlebells, we'd recommend an 18-26LB kettlebell for women and a 24-32lb kettlebell for men. Supine March. ), Ankle Mobility Exercises (If you are lacking ankle mobility, do this before a workout!). The only germs you will be dealing with at home are yours and your family’s. HIIT workouts will be short, 15-20 minutes and cardio will be around 30-40 mins at a maintainable pace. We find the two-a-day option the best for maximizing fat loss and muscle growth. Cardio and weight lifting are the two most popular types of exercise, but many wonder which is better for weight loss. Also, intermittent fasting is a great way to put on muscle without fat. Cardio/HIIT (25%)Resistance Training (75%). You will know for sure you are pushing yourself past your limits, which is what it takes to grow when doing bodyweight training. 2 of 11 This concludes a rep. Continue for 20 more reps and make sure you don’t give much space for recovery between jumps. Strength training for fat loss is a controversial topic. Great for activating your “posterior chain” (back, glutes, hamstrings, and calves); this … Rest for 30–60 seconds after each set. With two a days, you can replace the HIIT/Cardio days from the workout plans with rest days. 30 squats, 20 push ups, 10 crunches, 5 pulls x 10 sets. We are going to cover all of this below…. You can do bodyweight and/or resistance training with external weight loads like kettlebells. The macebell can be used indoors (if you have a modest amount of floor space and a ceiling that gives sufficient clearance) or outdoors. Now, you may lose weight, stay the same weight, or gain weight during your strength training career. If you have any questions about our home workout plans or the guide in general, please feel free to contact us or leave a comment below! You can split the work into sets. Do a cardio-based workout in the morning or an HIIT workout, and a bodyweight or unconventional/functional resistance training workout in the evening. Some had hoped to conduct open-air classes in nearby parks, but this was banned as well. In a nutshell, it has to do with cortisol levels in morning and body temperature being lower in morning, which is not conducive for strength training. In addition, it decreases the risk of injury in your spinal column, Stand with your feet wide apart while your arms are extended at both sides with palms facing down, Jump and cross your right foot over your left and also, your right foot over your left leg, Jump and return to your starting position, Repeat the Jump and cross your left arm over your right arm and your left leg over your right leg. It is perfect for both losing fat and gaining muscle as when you want to lose fat, you don't want to lose muscle and when you want to gain muscle you don't want to get fat. They are dynamic, ballistic, multiplanar compound movements. Sometimes this even happens during shipment. This can be done by adding weight, reps, sets, exercises, or time under tension. Strength training isn’t your only weapon in the weight loss war. Weight and Strength Training for Women at Home - The Myths, Facts and How to Start. Other Progressive Overload Methods Using Steel Maces, Kettlebells & Resistance Bands. You need to care for it, improve it, fix it, love it. Current price for a 7-pound macebell is $27.95, for a 10-pounder $39.95, for a 15-pounder $49.95. Weight Loss … You could also do it in the evening or later in the day after your workout. If you need to, you can drop the reps down by 5 and start from there and work your way back up. Make a plan for progressive overloading and stick to it. Every purchaser of a SET FOR SET macebell gets a free 84-page e-book filled with exercises of varying levels of difficulty to work virtually every part of the body. How to progressive overload with bodyweight & training tools: Method 1: Decrease the time it takes you to finish a workout. ***Is bodyweight training also resistance training? A big part of the project that is your body is working out and dieting. Want different exercises to customize the program more to your liking? No extra equipment like squat racks or a weight bench that takes up space in your home is required. Sit up is common strength training exercise that helps in getting rid of belly fat and helps increase your core. It really depends on your strength. 1. Don't even consider starting with a heavier macebell unless you really have the strength of Ajax. It comprises of strength training using your body not weights, therefore it is not a dumbbell workout. This method should be a very slow progress. So, you need to carve out the time in your workout plan to include all of them. I’m a straight-sets weight lifter: I like to do my set, take ample rest (at … **If 5-reps is too much of an increment or too little, you can adjust accordingly. You can focus on one movement at a time. Flex your feet, pointing your toes upward. First benefit: what's more convenient than to exercise at home (or in a hotel room when you're on the road) on your own schedule, with no equipment at all? The best part: You don't have to spend all your time in the weight room. Beginner Two-a-Day Schedule:- Workout out every other day**, Day 1: AM - Cardio; PM - Resistance/Flexibility Day 2: RestDay 3: AM - HIIT; PM - Resistance/Flexibility Day 4 RestDay 5: AM - Cardio; PM - Resistance/Flexibility Day 6: RestDay 7: AM - HIIT; PM - Resistance/Flexibility Day 8: Rest, Intermediate Two-a-Day Schedule:Day 1: AM - Cardio; PM - Resistance/Flexibility Day 2: AM - HIIT; PM - Resistance/Flexibility Day 3: RestDay 4 AM - Cardio; PM - Resistance/Flexibility Day 5: AM - HIIT; PM - Resistance/Flexibility Day 6: RestRepeat, Advanced Two-a-Day Schedule:Day 1: AM - Cardio; PM - Resistance/Flexibility Day 2: AM - Cardio; PM - Resistance/Flexibility Day 3: HIIT (15-20 mins)Day 4 AM - Cardio; PM - Resistance/Flexibility Day 5: AM - Cardio; PM - Resistance/Flexibility Day 6: HIIT (15-20 mins) or restDay 7: RestRepeat. This will keep your heart rate up, allowing you to burn more calories. So, resistance training for losing fat is quite similar to HIIT, but maybe down a notch or two on the intensity scale and up a couple notches on muscle tension and good proper movements. Only rest when you have to. Side Plank. If you really want to see results, you must be willing to ditch a few mainstream ideas. Your body is a lifelong project. In fact, they are the best bodyweight, steel mace, kettlebell and resistance band exercises you can do. If you learn how to do a steel mace 360 and 10-to-2, you can add these two extremely rewarding exercises into your routine. It is done with the use of dumbbells. Try pushups, pullups, planks and leg squats. As the mace is one of our favorite fitness tools, we will discuss the reasons we love this as a home workout tool at the end of this guide to working out at home. List of strength training exercises for weight loss at home – this guide to strength training at home contains 7 exercises with and without equipment 6. Aim for higher time under tension. With steel maces, kettlebells and resistance bands, you have all the same methods that we discussed, but you also have the options of increase weight, doing drop sets, and other various weight load schemes. 1. This workout includes circuits to work every muscle. Skipping. week 1 you do 20 reps of push ups per set; week 2 you do 25 reps per set. Details:- Aim for high reps. Moreover, these fitness tools complement each other beautifully. If you need two rest days per week, you can take day 6 to rest too rather than do HIIT, or you can do a light cardio/active rest day. Kettlebells offer tons of benefits, but the reason we love them for home training is that they can truly help you build some lean, rock-solid muscle. As much as we’d all like to say we are secure with ourselves, I bet each and every one of us can admit to feeling insecure about doing something at the gym before. From weight loss to better heart health, and so much more, here are eight strength training benefits every gal should know about. When you strength train, you burn calories.. Then, your body needs to spend hours and hours afterward rebuilding your muscles, which in turn burns even more calories (they call this the “afterburn” effect). The next time you get a bag of one kg of onions, tomatoes, etc, wait before you … Consider, then, the macebell, all of you who have been uprooted indefinitely from your beloved gym or who simply prefer the economy, convenience and privacy of home training. Day 1: HIIT (15 mins) Day 2: Resistance Training Exercise 1A: Air Squats x 3 sets Exercise 1B: Push ups x 3 sets Exercise 2A: Nordic Ham Curls x 3 sets Exercise 2B: Glute Bridge Walkouts x 3 sets Exercise 3A: Pike Push Ups x 3 sets **The above workout structure has a minimum of 55 mins and a maximum of 80 mins. What’s more, a lot of times people want to try new exercises and push themselves in new ways, but with people “watching” at the gym, insecurities arise. Morning vs Night - read to see why we do cardio in morning. ONLY BODYWEIGHT EXERCISES CAN BUILD MUSCLE! If you are strong enough, add those into your routine as they are one of the best core exercises you can do. Each move is a "compound" exercise, meaning it targets multiple muscle groups, so you get a really big bang for your strength-training buck! Then, we have some workouts that use combinations of these home training tools. NOTE: None of these workouts are "fun". Primary Muscles Targeted: Shoulders, Quads, Glutes, and Calves. If your main goal is to put on mass and gain strength from home, then this is what you need to know…. Our good friend Jan Libourel wrote for us a little piece on why the steel mace is a must-have for every person who works out at home. [2] Sit ups are a good workout for the midsection. Here are some of our favorite static stretch routines and exercises. If you want to get stronger and build muscle, you need to progressively overload the stress on your muscles. This 8 Best Back Workouts At Home With No Equipment …, Abs workout challenge accelerates building that cool abs, that give …, LIST OF STRENGTH TRAINING EXERCISES FOR WEIGHT LOSS AT HOME, exercise for weight loss and also a cardio move, in getting rid of belly fat and helps increase your core, 8 BEST BACK WORKOUTS AT HOME WITH NO EQUIPMENT, 9 EXERCISES TO TONE STOMACH, THIGHS AND BUMS, 10 BEST INDOOR HERB GARDENS FOR BEGINNERS, 15 CHEAP PLACES TO TRAVEL IN THE US DURING SUMMER, 10 WORKOUT TO GET NICE PROMINENT COLLAR BONE FAST. Lie on your back and lift your feet off the ground. This strength training exercise for weight loss majorly increases the strength of the muscles present in your arms. Part 1: Training Gym Workout Plan for Weight Loss (Beginner) Avoid my mistakes! **It's more about the time under tension than the reps. You could do 20 push ups in 20 seconds. It promotes relaxation and improves your muscle endurance, Step your right foot forward, step it backward and do the same for the left leg, After that, bring yourself to the pushup exercise and do 3 sets to make a set of the exercise, It boosts your metabolism and coordination. You will get far better results if you stick to a plan. Then, on week 2, add 5 reps (unless week 1 was too easy, then you can add more). Of course, there other great exercises, but we truly believe in the efficacy of these so we want to push them. If you want to lose fat, look for a good high protein, high healthy fat, low carb diet. Adjust rep count according to your fitness level. Method 3: Decrease rest time between sets. - Top exercise goes down one rep each set and bottom goes up 1 set each set. Walking from your home to the bus stop can be very tiring to individuals that fall under this situation. Even with the costs of the above tools, you will make that back with just a few months of gym fees, depending on what gym. Once you finish circuit 3, go back circuit 1 and repeat. What you want is normalcy in your flexibility. Do a dynamic warm up before every workout. The exercises will consist of dynamic compound movements. This will allow you to perform at your best in all aspects of life. So, be sure to follow and read this guide carefully. Strength Training For Weight Loss At Home: Locate Achievement With Fat Loss Using These Suggestions They do not know where to begin, even though many people need help shedding weight.Determining which tactics gives you greatest results can be challenging. That will make that 20 push ups a lot more difficult and effective. You won’t find a piece of equipment that makes you zone in and have as much fun while getting great full body, multiplanar workouts in than a steel mace. Even these big purchases will eventually be made up for with the cost of gym memberships. Then move on to the next exercise. Moreover, when you go from inactive to active, you shock your metabolism, so doing this twice a day is great for getting in shape and losing fat - Even if you are doing the same total time as you would with an all-in-one workout, two-a-days generally provide better results. To gain some muscle while losing fat, you need to have a high protein diet with low carbs. 1) 12 exercises. 2) Infographic with … 6-weeksIntermediate-Advanced levelUpper/Lower Split (Progressive Overload: Increase reps & sets), Dynamic Warm Up: 5-10 minsExercise 1: Air Squats - 3 sets x repsExercise 2: Alt. However, they could be ineffective if they are basically half reps...So, do 20 with slowly eccentric movement (downward) and explosive concentric (upward motion) - i.e. This means hard times for owners of small private gyms. This notion goes against some of the more conventional weight loss advice that is spouted by mainstream health and fitness media, but that doesn't mean it's incorrect. 6-12 weeksUpper/Lower SplitBuilding Muscle & StrengthKettlebells, Maces, Bands, Bodyweight, Dynamic Warm Up/Lower Body Mobility (10 mins)Exercise 1: Kettlebell Goblet Squats x 3 setsExercise 2: Double or Single Kettlebell Sumo Squats x 3 setsExercise 3: Kettlebell Single Stiff-legged Deadlifts (or Double) x 3 sets each sideExercise 4: Steel mace Dynamic Lunges x 3 setsExercise 5: Steel Mace Alternating Lunges x 3 setsExercise 6: Jumping Jacks x 3 setsGentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up/Upper Body Mobility (10 mins)Exercise 1: Pull ups x 3 sets (use resistance bands as assistance if you can’t do many pull ups, as time goes on, use lighter bands - need a set of bands for this)Exercise 2: Kettlebell Rows x 3 sets each sideExercise 3: Kettlebell Push ups x 3 setsExercise 4: Kettlebell Overhead Presses x 3 sets each sideExercise 5: Steel Mace Overhead Presses (hard version) x 3 sets (each side, one side after the other equals one set)Exercise 6: Hanging Leg Raises (or lying leg raises if that’s too difficult)Gentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up/Lower Body Mobility (10 mins)Exercise 1: Jump Squats x 3 sets, high repsExercise 2: Kettlebell Good Mornings x 3 setsExercise 3: Nordic Ham Curls (or Nordic Curls with Band assistance) x 3 setsExercise 4: Steel Mace 4 & 8 Lunges (Curtsy Lunge) x 3 setsExercise 5: Kettlebell Swings x 3 setsExercise 6: Steel Mace Switch Squat x 3 setsExercise 7: Skier Jacks x 3 setsGentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up/Upper Body Mobility (10 mins)Exercise 1: Incline Push Ups x 3 setsExercise 2: Wide Grip Push ups x 3 setsExercise 3: Chin Ups x 3 setsExercise 4: Steel Mace Rows x 3 sets (each side, one side after the other equals one set)Exercise 5: Resistance Band Overhead Presses Behind the Neck x 3 SetsExercise 6: Resistance Band Lateral Raises x 3 sets each sideExercise 7: Kettlebell Russian Twists x 3 setsGentle Stretching/Flexibility Training (5-10 mins). You can test yourself in new ways and not worry about someone seeing you fail. Get ready for a full-body strength-training workout with Nike Global Master Trainer Betina Gozo. If you do plank for just a minute every day, it will go a long way in reducing your body fat and even add, Cross jacks is a strength training exercise for weight loss and also a cardio move that keeps your heart rate up and. Exercise science calls this afterburn effect Excess Post-exercise Oxygen Consumption (EPOC). Want squat racks, barbells, benches, etc.? Also, it develops your shoulder muscles and boosts your press up performance. Here's a full-body weight-lifting workout to help you do just that. These are the ideas that so many beginners wish 3 sec to 1 sec tempo. We have everything you need to know with all the home workout material you could ask for. Do each circuits three times. Start by lying on the floor while facing the ceiling and arms extended above your head and next to your ears. That being said, that's what it takes to build muscle and lose fat from home! If your main goal is to shed fat and building muscle is secondary, then you need to workout in a specific way that caters to fat loss. The point is you are pushing yourself a little more with each week. Resistance training is going to be somewhat similar to how you would train for building muscle. Here are some tips for creating a routine and sticking to it: Working out to lose fat and working out to build muscle and strength require a different approach. Bodyweight-only Home Workout Plan #1 (Fat Loss): 4-8 weeks Full Body Workouts. By way of contrast, cast-iron kettlebells can break off the their handles if dropped on a hard surfaces. first set do as many squats as you can, rest, do another set of as many as, rest, and repeat until you reach 300 squats. The third is a kettlebell HIIT workout and the fourth is a steel mace HIIT workout. If you do that, you can’t improve in anyone one area. The workout should take you 30-45 mins. Tabata style HIIT workout, Dynamic Warm Up: 5-10 minsExercise 1: Squat Jumps - 3 sets x repsExercise 2: Reverse Lunges - 3 sets x repsExercise 3: Glute Bridge March - 3 sets x repsExercise 4: Jumping Lunges - 3 sets x timeExercise 5: Tuck Jumps - 3 sets x repsExercise 6: Skier Jacks - 3 sets x repsGentle Lower Body Stretches (hit each muscle group): 5-10 mins, Dynamic Warm Up: 5-10 minsExercise 1: Decline Push Ups - 3 sets x repsExercise 2: Pull Ups - 3 sets x repsExercise 3: Wall Handstands - 3 sets x timeExercise 4: Inverted Rows - 3 sets x repsExercise 5: Bodyweight Tricep Extensions - 3 sets x repsExercise 6: Side Planks - 3 sets each side x timeGentle Upper Body Stretches: 5-10 mins. They will also take up a lot less room. 6 weeks is the minimum that you should stick to these plans, 12 is the maximum. Weight training, on the other hand, keeps your metabolism at an elevated energy use rate for about an hour after you're done. To ensure your home workout plan is effective, you need to establish a well-rounded workout routine and stay consistent with it. Note: Warm up before every workout and cool down after every workout. However, your metabolism may stay elevated for longer after weights than cardio, and weight lifting is better for building muscle. Get started with one of these six fun workouts. Then, on week 5, add another set. The big reason gym-goers don’t do this is because it takes a lot of time to go to the gym twice a day. As we mentioned at the beginning of this guide, flexibility is an integral part of fitness. The best way to cool downs is simply walking and doing simpler, gentler movements. Bend your knees, creating a 90-degree angle. We can also increase reps and volume of the workout if things start to get too easy. Triceps Kickbacks Yes, you are using your body as resistance! All in all, what we really want is to sweat bullets each and every workout. With HIIT, you get some fat loss, without the muscle loss that can come from long steady-state cardio. Note: Adjust rep count according to your fitness level. We won’t be worrying too much about progressive loading in the same way as do for building muscle. HIIT can be done with bodyweight-only or bodyweight and fitness equipment, or just fitness equipment. Strength training can be done at home or in the gym. This system is often used more for weight loss than for strength training, but can also contribute to strength training. Block 1 (6 minutes) Chin UpsBlock 2 (6 minutes) Incline Push UpsBlock 3 (6 minutes) Jump SquatsBlock 4: (6 minutes) Elevated Pike Push UpsBlock 5: (6 minutes) Tricep Dips, Details:- Do as many reps as you can each block. Cardio 25%HIIT 25%Resistance Training 50%. At-Home Strength Training Workout for Women (No Equipment Needed!) That way you can build an impressive project that is your body, both effectively and efficiently. Although there are other training tools that are good for home workouts, such as dumbbells, we will stick to these three as they are the most versatile. Here is the ultimate resource on learning how to perform Mace 360s and 10-to-2s. We'd recommend a 10LB or 15LB mace for the above workouts (7LB will be good for those who are new to mace training and fitness in general). **You’ll notice we don’t have any specific bicep or tricep exercises in there. It also works on your abs, chest, upper back muscle and neck. The exercises we chose for the workout plans are specific to the goal of either losing fat or gaining muscle and strength. i.e. Here’s how it will look. Note: You don't want to be hyperflexible unless you have some specific goal in mind. The principle of progressive overload is simple, you gradually increase the stress on your body so you can grow muscle and get stronger. Weight Loss: This workout targets not just your abs, but also your core muscles. In case you’ve not heard of it, this time-efficient method of weight loss uses short … Record what you did each workout, so you can track your progress. Weight lifting for weight loss is no joke! 6-12 weeks4-Day SplitKettlebells, Maces, Bands, Bodyweight, Dynamic Warm Up (5-10 mins)Exercise 1: Kettlebell Overhead Presses x 3 Sets (if single, each side)Exercise 2: Steel Mace Overhead Presses (hard version) x 3 sets (each side, one side after the other equals one set)Exercise 3A: Resistance Band Lateral Raises x 3 Sets (each side, one after the other)Exercise 3B: Resistance Band Front Raises (or RB or KB Upright Rows) x 3 SetsExercise 4: Steel Mace Archers x 3 setsExercise 5: Hanging Leg Raises (or lying leg raises if that’s too difficult)Exercise 6: PlankGentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up (5-10 mins)Exercise 1: Pull Ups x 3 sets (use resistance bands as assistance if you can’t do many pull ups, as time goes on, use lighter bands - need a set of bands for this)Exercise 2: Kettlebell Rows x 3 sets (each side)Exercise 3A: Chin Ups x 3 setsExercise 3B: Steel Mace Ballistic Curls x 3 setsExercise 4: Kettlebell Deadlifts x 3 setsExercise 5: Kettlebell Farmer Walk (with Trap Raises) x 3 sets (if single, each side)Gentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up/Mobility (10 mins)Exercise 1: Kettlebell Goblet Squats  (or double kettlebell squats)x 3 setsExercise 2: Double or Single Kettlebell Sumo Deadlifts x 3 setsExercise 3: Kettlebell Stiff-legged Deadlifts x 3 sets (each leg)Exercise 4A: Steel Mace Dynamic Lunges x 3 setsExercise 4B: Steel Mace Alternating Lateral Lunges x 3 setsExercise 5: Jumping Jacks x 3 sets (very high reps, feel the calves burn! NOTE: The only super-effective exercise that is missing in the above workout plan are Hanging Leg Raises. However, as you progress with mace training, you may well find that some recommended exercises will not seem very challenging even with a 15-pound mace. You can use all three during a workout in a way that makes sense to achieve a great all-around workout. The exercises in the below plans are the most effective bodyweight exercises. Like any successful workout, this plan will take you out of your comfort zone, make you work hard and help you get a sweat on. )Exercise 6: Mountain Climbers x 3 setsGentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up/Upper Body Mobility (10 mins)Exercise 1: Kettlebell Push Ups x 3 setsExercise 2: Incline Push Ups x 3 setsExercise 3: Resistance Band Flies x 3 setsExercise 4A: Steel Mace Tricep Extension x 3 setsExercise 4B: Tricep Dips x 3 setsExercise 5: Plank Thrusters x 3 setsExercise 7: Kettlebell Russian Twists x 3 setsGentle Stretching/Flexibility Training (5-10 mins).