November 15, 2025
November 13, 2025
general warmup (15 minutes) barbarian lateral lunges x 20 reps windshield wiper squats x 15 reps mace archer press x 7/7 reps 1 hand Americanas x […]
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January 27, 2021
general warmup (15 minutes) mace front swing & catch x 15/15 rep windshield wiper front lunges x 20 reps slider squats x 8/8 reps battering rams […]
January 26, 2021
Life doesn’t always happen standing up. Why are the majority of exercises done that way? What if you get knocked down or if you trip and […]
January 24, 2021
general warmup (15 minutes) alternating standing chest press 30 reps BTN stretch x 60 seconds x 1/1/1/1 seated double club front pullovers x 15 reps military […]
January 22, 2021
general warmup (15 minutes) 1 hand standing figure 8’s x 30 reps crucifix squats x 12 reps long cycle front lunges x 20 reps specific warmup […]
January 21, 2021
On January 23, 2016 Don Giafardino introduced me to his excellent Adex maces and clubs. I took to them right away and I just knew that […]
January 20, 2021
Valerie Pawlowski is a good friend and mentor of mine. She is one of only a handful of Certified Mace Fit Level 2 Coaches in the […]
January 20, 2021
general warmup(15 minutes) grave digger rear lunges x 10/10 reps kneeling alternating flys x 20 rep long cycles x 25 reps BTN stretch x 90 seconds […]
January 19, 2021
All these guys are between 40 and 50. This is a great way for them to stay healthy, fit, and strong as the years roll by. […]
January 17, 2021
general warmup (15 minutes) barbarian pullovers x 30 reps 2 hand front cleans x 20 reps 1/2 kneeling wide stance lateral pullovers x 15/15 reps 2 […]