Foundational Program
Whether you're just starting out or looking to elevate your fitness routine, our exercise program is designed to grow with you. Begin with the "Beginner" exercises to build a solid foundation of strength, stability, and control. As you gain confidence and improve your fitness level, you can gradually incorporate the more challenging "Intermediate" exercises to target different muscle groups and enhance your endurance. Eventually, you'll be ready to take on the "Advanced" exercises, which provide a full-body challenge and help you push past your limits. Start where you're comfortable and progress at your own pace—each step is a building block toward your fitness goals.
Beginner
The "Beginner" exercises are designed to help you build a solid foundation of strength, mobility, and coordination. These exercises are perfect for those who are new to mace training or looking to improve their form and control.
Barbarian Mace Twist
The Barbarian Mace Twist primarily targets the core muscles, including the obliques and abdominals, as the twisting motion engages the sides of the torso. It also works the shoulders and upper back, particularly the stabilizer muscles, as they maintain control of the mace throughout the movement. This exercise helps improve rotational strength and mobility, making it a great foundational move for beginners looking to enhance their core stability and upper body control.
Note: If you're just starting out, it's recommended to remove the weight plate from the mace. This will help you focus on mastering the movement and building proper form before adding resistance.
Suggested repetitions and sets:
- 10 repetitions per side
- 3 sets
- Rest 1-2 minutes between sets
- Perform 3 times per week
Barbarian Mace Front Squat
The Barbarian Mace Front Squat targets the lower body muscles, primarily working the quadriceps, hamstrings, and glutes during the squat movement. Additionally, holding the mace out in front activates the core, especially the abdominals and lower back, as these muscles work to stabilize the body. The position of the mace also engages the shoulders and arms, particularly the biceps and forearms, depending on how the mace is angled. Adjusting the angle of the mace can increase or decrease the difficulty, allowing beginners to modify the exercise based on their strength level. This is a full-body exercise that builds strength and stability.
Note: If you're just starting out, it's recommended to remove the weight plate from the mace. This will help you focus on mastering the movement and building proper form before adding resistance.
Suggested repetitions and sets:
- 10 repetitions
- 3 sets
- Rest 1-2 minutes between sets
- Perform 3 times per week
Barbarian Mace Chop Squat
The Barbarian Mace Chop Squat combines the lower body engagement of a traditional squat with a dynamic chopping motion that targets the upper body. The squat portion works the quadriceps, hamstrings, and glutes, while the swinging motion activates the shoulders, triceps, and upper back muscles. As the mace is swung overhead, the core muscles, especially the abdominals and obliques, are engaged to maintain balance and control. This exercise also improves coordination and overall strength, offering a full-body workout with an added emphasis on upper-body mobility and core stabilization.
Note: If you're just starting out, it's recommended to remove the weight plate from the mace. This will help you focus on mastering the movement and building proper form before adding resistance.
Suggested repetitions and sets:
- 10 repetitions
- 3 sets
- Rest 1-2 minutes between sets
- Perform 3 times per week
Intermediate
The "Intermediate" exercises are designed to challenge you further as you build strength and confidence with the mace. These exercises can be added on top of your "Basic" routine as you progress, helping you target new muscle groups and improve endurance.
Barbarian Mace Chop Lunge
The Barbarian Mace Chop Lunge is a powerful full-body exercise that combines the lower body benefits of lunges with an upper-body chopping motion. The lunge primarily targets the quadriceps, hamstrings, glutes, and calves, while the mace chop engages the shoulders, triceps, and upper back muscles. As the mace is swung, the obliques and abdominals are activated to stabilize and control the movement. Switching sides with each repetition helps to balance strength across the body, improving coordination and rotational power. This exercise enhances both lower and upper body strength, while challenging core stability and mobility.
Suggested repetitions and sets:
- 10 repetitions per side
- 3 sets
- Rest 1 minute between sets
- Perform 3 times per week
Barbarian Mace Spear Lunge
The Barbarian Mace Spear Lunge is an intermediate exercise that strengthens both the lower body and upper body with a dynamic lunge and spearing motion. The lunge engages the quadriceps, hamstrings, glutes, and calves, while the spear-thrusting action activates the shoulders, chest, triceps, and upper back. Holding the mace extended in front also requires significant core engagement, particularly in the abdominals and lower back, to stabilize the body during the movement. By focusing on one side for 10 repetitions before switching, this exercise helps develop unilateral strength, balance, and coordination, making it a well-rounded challenge for the lower and upper body.
Suggested repetitions and sets:
- 10 repetitions per side
- 3 sets
- Rest 1 minute between sets
- Perform 3 times per week
Advanced
The "Advanced" exercises are designed for those who have mastered the "Basic" and "Intermediate" movements and are ready for a more challenging, full-body workout. These exercises will push your strength, stability, and coordination to the next level. Once you're comfortable with the foundational exercises, you can begin to incorporate the advanced movements into your routine. These exercises require greater control and focus, so take your time progressing to this stage. By adding these advanced exercises, you’ll continue to build functional strength and maximize the benefits of your training.
Barbarian Long Bar Turkish Get-Up
The Barbarian Long Bar Turkish Get-Up is an advanced, full-body exercise that develops strength, stability, and coordination. Using the long bar increases the challenge, particularly for the shoulders, as they must stabilize the weight throughout the complex movement. This exercise engages nearly every muscle in the body, starting with the core muscles—including the abdominals and obliques—which are heavily involved in stabilizing the torso. The shoulders, triceps, and chest work to keep the bar steady overhead, while the legs—particularly the quadriceps, hamstrings, and glutes—power the standing portion of the movement. The Turkish Get-Up also improves mobility and balance, making it a highly functional exercise for building strength and control.
Suggested repetitions and sets:
- 10 repetitions per side
- 2 sets (total of 20 reps)
- Rest 1-2 minutes between sets
- Perform 3 times per week
Barbarian Long Bar Zercher Squat
The Barbarian Long Bar Zercher Squat is a powerful lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. Unlike a traditional front squat, the barbell is held in the crook of the arms, which also engages the biceps, forearms, and upper back to support the load. This position places additional emphasis on the core, particularly the abdominals and lower back, as they work to stabilize the torso throughout the movement. The Zercher Squat enhances both lower body strength and upper body endurance, making it a challenging and functional exercise that builds full-body stability and power.
Suggested repetitions and sets:
- 10 repetitions per side
- 3 sets
- Rest 1-2 minutes between sets
- Perform 3 times per week