Summary:
1. The workout is called “Single Starter” and is part of a series of Club workouts. Each round consists of six exercises performed for 60 seconds with 10 reps on each side.
2. There is a 60-second rest between each round.
3. The goal is to complete three sets, but if not possible, at least two sets should be done.
4. The exercises include single side rockets, single swings, squats, swipes, arm casts, and torch presses.
Instructions:
Alright, folks, it’s time to dive into our first workout, and we’re calling it the “Single Starter.”
Often get asked….”steel club vs adjustable clubbells“, whats best? Well, I like to use both.
We’re gonna kick things off with the basics and gradually build up over the next five Club workouts.
Oh, and just so you know, we follow the same approach with the mace workouts too.
We start simple and then ramp up the complexity as we go along.
Now, here’s the deal: between each round, take a solid 60 seconds to catch your breath.
And in each round, we’re gonna crank out 10 reps on each side.
So, that means 10 on the right side, 10 on the left, and then a well-deserved 60-second breather.
Once you’ve caught your breath, it’s time to dive right into the next exercise.
Now, pay attention, folks!
Power through all six exercises with gusto. If you’ve got it in you, aim to complete three sets in total.
But hey, no worries if you can only manage two.
Do what you can, but if you can conquer all three sets, that’s the way to go!
Alright, get ready for some action!
It’s 60 seconds of work, followed by a quick 10-second rest, for each of the six exercises.
Make sure you give both sides their fair share of attention, and then move on to set two and set three.
Alright, let’s break down the first exercise: the single side rocket.
Here’s how we do it.
Get in that ready position, shoulder down and elbow at a nice, comfortable angle.
Now, you can either start on the side of your body or, if you’re feeling the flow, set up in the old position. From there, swing that weight across your body, transitioning it smoothly from side to side.
And remember, put some power into it by changing the weight’s direction.
Alright, let’s knock out 10 reps on the right side, then switch to the left.
Next up, we’ve got the single swing. Picture this: casting that club outside your leg, keep those feet nice and close together.
Shoulders down, impact casting forward, and here’s the trick: don’t let those hips hinge until the club’s cleared your legs, alright?
Now, it’s time for 10 swings, driving forward and coming up to shoulder height. Give those hips a good snap, but make sure you don’t hinge until that club has passed.
Okay, now catch the club on your shoulder and let’s go straight down into a squat. Think of it like a deck squat, with your feet nice and close together. This one’s gonna hit those quads hard, mate!
And now, just flip that club, pull that lat down, pull the elbow down, cast it back forward, and catch it on the shoulder again.
Here’s the adjustable club and mace that I like to use, it’s called the Maverick Mace.
Phew, catching it on the shoulder ain’t as easy as catching a double-decker bus, but you’ll get the hang of it! After the squats, it’s time for the swaps.
Cast that club forward over the shoulder, but mind that elbow, keep it tucked in, no flaring out. We don’t want any rib flares, do we?
So, keep that elbow tucked in like a tucked-in chicken wing, alright?
Fire up those lats, pull the elbow down, cast it back out, and back into the hinge over the shoulder. Let’s knock out those 10 swipes like a pro!
Moving on, we got the arm cast, similar movement to before. Tuck that elbow in at 90 degrees, keep that wrist neutral, and pack those shoulders, like stuffin’ a muzzle in your back pocket. No flowing out the ribs and definitely no chicken wingin’.
Fire up those lats, pull that elbow down, and bring it back to the old position. Ten reps, give it all you got!
Last but not least, we finish off with the torch press. Keep an eye on that club as you bring it forward and up. Activate those lats, pull the elbow down, and bring it back to the starting position.
Feel the burn, folks!
Ten reps on the right side, then switch to the left. Alright, after all that hard work, take a well-deserved 60-second rest.
That’s round one, my friends!
And if you’re up for it, go for a second and a third round. Keep pushing yourself and enjoy the burn!
Alright, that wraps up the “Steel Club Bell Single Starter” workout. Hope you had a blast, and I’ll catch you in the next one!