MaceFit.com

May 26, 2026

Mace Fit training 1,153

general warmup (15 minutes) drumming knee walkups x 20 reps 1 hand standing figure 8’s x 15/15 reps 2 hand pause slashes (short mace) x 12/12 […]

May 24, 2026

general warmup (15 minutes) figure 8’s to hold x 30 reps standing figure 8’s x 30 reps BTN stretch x 60 seconds x 1/1 alternating 1 […]

Learn directly from the creator of Mace Fit, Frank DiMeo