VKNJA Mace Workout
|WORKOUT TYPE: FULL BODY||DURATION: 30-45 MIN|
|DIFFICULTY: MODERATE||EQUIPMENT: MACE|
|FITNESS CAPABILITY: CONDITIONING, STRENGTH||LOCATION: ANYWHERE!|
Erik ‘Esik’ Melland is the CEO and founder of Viking Ninja LLC. He embodies the Viking Ninja – rooted within his Norwegian and Korean descent. Here he demonstrates five dynamic movements for a full-body warrior workout.
Perform entire workout as a circuit. Rest 30-60 seconds between rounds and as little as possible between exercises.
|SET||EXERCISE||ROUND X REP/TIME|
|A1||Switch Squat||5 ROUNDS X 20 REPS|
|A2||Lateral Step Out||5 ROUNDS X 5 REPS EACH SIDE|
|A3||Overhead Press||5 ROUNDS X 5 REPS EACH SIDE|
|A4||Battle Lunge w/Forward Step||5 ROUNDS X 5 REPS EACH SIDE|
|A5||Strong 360||5 ROUNDS X 10 REPS EACH SIDE|