The Mace is an incredible tool that can be used in a variety of ways to build muscle and flexibility. These are simple exercises that get great results. Try these workouts and you’ll be feeling the burn fast.

All right. Now, here’s what we’re going to do today. We’re going to continue our education on the Mace. Not the mace, but the Mace. So, Mr. cameraman, we’ve got to step back. We’re going to grab both of our Maces, because we have two, because we like them. Punishing ourselves is just fun. And we’re going to take a very simplistic move, the lunge.

A lunge is just basically that, gently setting down on your knee, shifting back from your front foot. Forward, down. How tough could it be? I’m glad you asked. Now, we’re going to take these, change our range of motion and our grip out a little bit. We’re going to step forward and lunge. Hold and back. Gee, that sucks. Step forward, lunge with both of them, hold and back. Gee, that sucks. Step forward, lunge with both of them, hold, and back. Hold and back. Hold and back. Then from there, just to loosen up,stay back just a little bit, Mr. Cameraman; we’re just going to do a 360, get everything back in like that. Spin it around, opens up the shoulders.

Or you can go backwards. Get the wrists open. It’s pretty cool stuff. You can also…let’s say you only have one, because you’re cheap. You are, aren’t you? You can do one lunge. Also is effective. Change, though, make sure you change from side to side. Kick it forward. Kick it back. Boom. Boom.

This is a mutha. I’m telling you. These things are cool. Get yourself some maces, mace. You also can just play with it a little bit. It’s really good for your forearms, your bicep, shoulder presses. Simple stuff. If you don’t want to get a whole big gym, you’ve got all these toys into one. Mace…ask for it by name. It’s a short one today, but these are a lot of work. We’ll see you later….