In this week’s video I’m running you through a workout using one of our Bulava mace clubs.
The Bulava is essentially a short mace, but because of its length can be used for both club and mace style movements.
This is a workout I’ve been using this week, and today I’m going to run through it with you as a follow-along workout.
It will help you build…
✅ Shoulder strength, mobility & stability
✅ Formidable grip
✅ Powerful core
✅ Excellent conditioning
One of the great things about clubs is you don’t need much room and you don’t need to spend hours in a gym.
In fact, most of my club and mace workouts I do in my home garage gym in 15 minutes or under.
Instructions:
- Perform 1 round (approx 60 seconds of work)
- Rest 30 seconds.
- Power through 10 rounds in total
- Total workout time = 15-minutes
Exercises:
- Arm Cast
- Shield Cast
- Mill
- Reverse Mill
- Reverse Shield Cast
- Reverse Mill Switch
- Repeat on other side
Dan Clay
Dangerously Fit
