VKNJA Mace Workout

VKNJA Mace Workout by Esik Melland
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.


Workout Instructions:

Perform entire workout as a circuit. Rest 30-60 seconds between rounds and as little as possible between exercises.


Workout Video:


Workout Routine:

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

Other Quick Workouts


Erik Melland

Erik ‘Esik’ Melland is the CEO and founder of Viking Ninja LLC. He embodies the Viking Ninja - rooted within his Norwegian and Korean descent. Erik lives by the motto of “Kill your Ego” and expects students to enter the program with an open mind and willingness to learn and struggle. www.VKNJA.com

Leave a Reply

DISCLAIMER: THE MATERIAL (INCLUDING WITHOUT LIMITATION, ADVICE AND RECOMMENDATION) WITHIN THIS WEBSITE, OTHER PROGRAMS, OUR EMAIL NEWSLETTER AND OUR PUBLICATIONS IS PROVIDED SOLELY AS GENERAL EDUCATIONAL AND INFORMATIONAL PURPOSES. USE OF THIS PROGRAM, ADVICE AND INFORMATION CONTAINED HEREIN IS AT THE SOLE CHOICE AND RISK OF THE READER. ALWAYS CONSULT YOUR PHYSICIAN OR HEALTH CARE PROVIDER BEFORE BEGINNING ANY NUTRITION OR EXERCISE PROGRAM. READ FULL DISCLAIMER.
COPYRIGHT © 2019 WORKOUT MORE OFTEN LLC