Use maces to enhance your workouts. These can be intense tools that are really great for the rotator cuff, the lats, the shoulders, and the upper pecs. Learn how to use the mace in a variety of ways to get a full body workout.

Brain melt, you bet. “Hey, what do you have the helmet on for?” Let me tell you, if Mr. Cameraman will start backing up. We have some dangerous obstacles here.

Those are going to hurt, especially the way we’re going to work with them.

I’m going to take off Mr. Helmet, put on Mr. Hat, and show you a brand new toy.

We’ve been doing some mace work. We’re finally outside. It’s still not warm out, but we don’t care. We’re going to do a jackhammer move.

When Gary and I used to work on the railroad, this is how we laid track. Isn’t that right, Gary? We laid track, and we laid track. We never got laid, but we laid a lot of track. Thank you, I’m here all week.

What you’re going to do is you’re going to practice one at a time. First, you come over…

Slam! Best if you do this outside, otherwise the furniture takes a beating. You choke up a little bit, you get a little bit of a swing going, and…

Boom! This is really great for the rotator cuff, the lats, the shoulders, the upper pecs, pretty cool.

Then, you’re going to try your weak arm. Everybody’s got one. You get a little bit of a stretch going, swing just like that. Then you just bring it over…

…so!

All right? Again.

So! Now, if you’re feeling real frisky…Of course you are because you’re one of my students…

…then you switch, and you John Henry this mother.

Gary used to lay 12 miles of track in an hour. He’s the man.

That’s pretty badass.

Helmet’s not included.

We’re going to be back on our next blog, and we’re going to introduce something brand new. Why, what could it be? I’m not going to tell you, but let’s just say that when Gary and I were in the circus, this is what we used to do.

I’ll see you next week.