Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Intro to Macebell

No Macebell?  Make one for cheap – just click here to instructions on making your own for cheap.
 
CIRCUIT #1
2 Macebell Plank Walk
10 Macebell Swing (left side – 10 lbs)
10 Pull-ups
run around the house
10 Macebell Swing (right side)
10 Toes to Bar
run around the house
 
CIRCUIT #2
10 Grasshopper Push-ups
10 – each side – Macebell Pendulum Swing
10 Muslim Pray
10 – each side – Macebell Grave Digger
10 Burpees
10 Macebell Swing (left side)
10 – each side – Leg Swoop
10 – each side – Macebell Kayak
10 – each side – Cossack Squat
10 Macebell Swing (right side)
10 Chin-ups
10 – each side – Macebell Pendulum Swing
10 Plyo Spiderman Push-ups
10 Jump Squats
10 – each side – Macebell Levered Bench Press
 
CIRCUIT #3
1 run around the house
2 Pull-ups
4 Dips
8 – each side – Lateral Bound
16 Air Squats
Repeat as needed
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