Workout Duration: 7:09

Equipment: Steel Mace

Muscle(s) Focused: Quads, glutes, hamstrings, shoulders, obliques and hips.

Workout Type: Core Stability

Timer Link:




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Workout Duration: 9:00

Equipment: A wall and a box or stable platform

Muscle(s) Focused: Chest, shoulders, triceps and core.

Workout Type: Upper Body Strength

Timer Link







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You can set it up your own timer or you can use the Seconds Pro App.


Learn more at:


Download the iOS app:


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