Today's EMOM (Every Minute On The Minute) Workout consists of 3 Steel Mace Complexes done for 4 total rounds. Our steel mace EMOM workout is 12 minutes long, and the work time is approximately 90% of that 12 minutes.
Paulina will first take you through some movement prep so you know how to do each complex, then she will begin the workout, which you can follow along to in its entirety. It's going to be a tough one so get your game face on.
BREAKDOWN FOR THE 12-MINUTE EMOM WORKOUT:
3 Steel Mace Complexes x 50 seconds x 4 Rounds
- Every minute starts with one complex, which is done for 50 seconds. Then you rest 10 seconds and begin the next complex when the minute starts again. Once you have done all three complexes, you have completed 1 round.
- You will continue this for 4 total rounds, which is 12 minutes.
3 COMPLEXES:
COMPLEX #1: Reverse Lunge to Power Knee Drive to Overhead Press (alternating Sides)
COMPLEX #2: Two Squats to Two Lateral Lunges (alternating sides)
COMPLEX #3: Bent Over Row to Forward Lunge to Uppercut Overhead Press (alternating sides)
WHY YOU SHOULD DO THIS STEEL MACE EMOM WORKOUT?
EMOM workouts are an efficient way to add quality training volume into a workout plan. The work-to-rest period is systematically programmed to force you to keep moving and not lose time in-between sets. This steel mace EMOM workout will help you burn calories fast while also improving your balance, core stability, strength, and, of course, steel mace skills. It's fun, it's difficult, and it's fast!
WHEN TO DO THIS WORKOUT?
- Finisher after your regular workout
- Part of a larger workout.
- If you do two-a-days, do this workout as one of your workouts.
- Great morning workout at home to start the day
- If you are short on time any given day, this workout will be perfect as you can be done in just 12 minutes
- As a skill builder for balance and stamina.
- This can even be a good workout for active recovery days if you use a light weight mace
- After cardio
All in all, this is a great EMOM steel mace workout that can find its way into anyone's workout plan as it is quick and effective.
Battle on!
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12-Minute Steel Mace EMOM Workout
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