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It's #calisthenicsintervalFriday. Almost a thing... 4 rounds of each circuit :30 work :15 rest :60 round rest Circuit 1 1. See Saw Lunge (R) 2. Renegade Push Ups 3. See Saw Lunge (L) 4. Kick Throughs Circuit 2 1. Squats 2. Close Grip Pike Press 3. Lateral Lunge 4. Lateral Burpees #calisthenicsroutine #calisthenicsworkout #circuits #hitt #hittworkout #calisthenicenlightenment #exercise #exercises #exercisewithpurpose #bodyweightroutine #bodyweightworkout #bodyweightexercise #bodyweighttraining #consistency #consistencyiskey #crushit #outfitnj #personaltrainermonmouthcounty #personaltrainer (at Outfitnj)

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#happymonday #workoutroutine a little #calisthenicsworkout to start off the week. #calisthenics #calisthenicenlightenment #exercisewithpurpose #exercises #consistency #consistencyiskey #outfitnj #outfitcalisthenics #crushit #personaltrainermonmouthcounty #personaltrainer #bodyweightroutine #bodyweightworkout #bodyweightexercise #bodyweighttraining #convictconditioning (at Outfitnj)

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It took some time and a whole lot of effort but I passed my #certifiedmovementspecialist exam. I am now certified with the #ikff thank you @stevecotterikff for your instruction and motivation. Level 1 KB Coach next #workout #bodyweighttraining #calisthenics #calisthenicsworkout #calisthenicsmovement #calisthenicstraining #consistencyiskey #exercisewithpurpose #crushit #outfitnj #personaltrainer #personaltrainermonmouthcounty #personaltrainerjerseyshore (at Outfitnj) https://www.instagram.com/p/Bu6M_T4As3C/?utm_source=ig_tumblr_share&igshid=nehsffdlt6go

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A post shared by Bob "➖Ace of Mace➖⚫" Johnson (@outfitnj)

#steelmaceflow to start off the week. #maceandmeditation workshop starting soon...info on my facebook page #steelmace #steelmacemoves #steelmacewithintention #steelmacecoach #steelmacetrainer #aceofmace #allaboutthemace #steelmaceworkout #steelmacenow #steelmacesensei #steelmaceteacher #steelmacekateers #revelinrotation #consistency #consitencyiskey #crushit #outfitnj #personaltrainermonmouthcounty #personaltrainer #steelmacejerseyshore #steelmacenj (at Outfitnj) https://www.instagram.com/p/BnjAwSmgcDl/?utm_source=ig_tumblr_share&igshid=izstq8ocbfiw

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Flow practice before the final sequence! My little trainer in the back watching over me! #buildaflow @coach_rt3 @setforset @viknperformance #steelmace #steelmaceflow #steelmacemoves #steelmacewarrior #steelmaceeducation #steelmacewithintention #steelmaceworkout #steelmaceteacher #steelmaceexcercises #steelmacenj #steelmacekateers #steelmacechallenge #steelmaceroutine #steelmacecoach #steelmacetrainer #steelmacejerseyshore #steelmacemovement #personaltrainermonmouthcounty #personaltraining #aceofmace #allaboutthemace #crushit #outfitnj (at Outfitnj)

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Finally!! Strong enough to 10 & 2 with 1 hand with the 20lb #steelmace very slow process strengthening the tricep tendons and shoulders... #allaboutthemace #steelmacenj #steelmacewithintention #steelmaceworkout #steelmaceroutine #steelmacekateers #steelmacejerseyshore #steelmacemovement #steelmacetraining #steelmacewarrior #aceofmace #consistency #consistencyiskey #personaltrainermonmouthcounty #personaltrainerneptunecity #crushit #outfitnj (at Outfitnj) https://www.instagram.com/p/Bl6RUYjnOgQ/?utm_source=ig_tumblr_share&igshid=1vzhwfn7h73tb

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Working on #steelmacemoves for #steelmaceflowfriday 15 min of this makes for a pretty good workout! Pickmup a mace change everything! DM for training #steelmacenj #steelmaceflow #steelmacewithintention #allaboutthemace #aceofmace #steelmacekateers #steelmaceworkout #steelmaceroutine #steelmacejerseyshore #steelmacemovement #steelmaceexercises #steelmacetraining #steelmace #consistency #consistencyiskey #personaltrainermonmouthcounty #personaltrainer #personaltrainerneptunecity #crushit #outfitnj (at Outfitnj)

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Emphasising on the frontal plane and vertical press with influences from @coach_rt3 #infinitywarmaceflow I've named todays flow the #captainamericamaceflow now 2 of the avengers down #hulkflow who's next? Suggestions? #steelmace #steelmacemoves #steelmaceflow #steelmacewithintention #steelmaceworkout #steelmacekateers #allaboutthemace #theaceofmace #steelmacejerseyshore #steelmaceroutine #steelmacemovement #steelmaceexercise #steelmacetraining #steelmaceexercises #steelmacenj #consistency #consistencyiskey #exercisewithpurpose #nasmcpt #nasmpes #nasmces #nasm #personaltrainermonmouthcounty #personaltrainer #crushit #outfitnj (at Outfitnj)

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A little #outdoortraining with the #steelmace with @cpski1234 and @maxgodek #steelmacemoves #steelmacewithintention #steelmacekateers #steelmaceworkout #steelmaceroutine #steelmacejerseyshore #steelmacemovement #steelmace #steelmaceexercise #allaboutthemace #aceofmace #steelmacetraining #nasmcpt #nasmpes #nasmces #personaltrainermonmouthcounty #personaltrainer #outfitnj #crushit (at Outfitnj)

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Warm up with 60 10 & 2`s ea with 20lb #steelmace about 3 1/2 min. Followed by 3 rounds 1. 1/2 Handstand Pushups x 10 2. Close Grip Pike Pushups x 12 3. Pseudo Pushups x 12 4. Handstand x 45s Followed by 8 min(planned on 10) of the #infinitywarmaceflow brought to you by @coach_rt3 awesome flow Sensei! #steelmaceflow #steelmacewithintention #steelmaceworkout #steelmaceroutine #allaboutthemace #theaceofmace #steelmacemovement #steelmacemoves #steelmacekateers #consistency #consistencyiskey #exercisewithpurpose #exercise #calisthenicsroutine #calisthenicsworkout #calisthenicenlightenment #personaltrainermonmouthcounty #personaltrainer #crushit #outfitnj (at Outfitnj)

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Applying what I learned at the @newbreedmacebell summit to create a very effective finisher. After a #calisthenic upper body pull #workout 3 rounds 1. Pull Ups x 3 2. Negative Pull Ups x 6 3. Suspension Rows x 25 4. Close Grip Chin Ups x 4 5. TRX Biceps Curl x 15 Then right to carries for 1 min ea per side No break 1. Farmers Walk 2. Rack Walk 3. Waiter Walk Then 10 min 1. Circle Press 2. Shot Put 3. Loaded Skaters 3-4 rounds at a time :20 break Not perfect but I filmed after I finished the workout # calisthenics # #calisthenicsroutine #bodyweightexercise #bodyweightroutine #bodyweightworkout #calisthenicenlightenment #steelmaceflow #steelmacewithintention #steelmaceworkout #steelmaceexercise #steelmacejerseyshore #steelmacekateers #nasmpes #nasmces #nasmcpt #personaltrainermonmouthcounty #personaltrainer #crushit #outfitnj (at Outfitnj)

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Applying what I learned at @newbreedmacebell certification to todays workout finisher. After an upper body #calisthenics #circuit consisting of 3 round 1. Pull Ups x 3 2. Negative Pull Ups x 6 3. Suspension Rows x 25 4. Close Grip Chin Ups x 4 5. TRX Bicep Curls x 15 I proceeded to do 1 min of 1. Farmers Walks 2. Racked Walk 3. Waiter Walk Per side no break Then on to 10 min of 15lb 1. Alt Circle Cleans 2. Alt Shot Put w/ Squat 3. Alt Loade Skaters 3 to 4 rounds at a time Not perfect but effective. I did film after I finished so I was gassssssed! #calisthenicsroutine #calisthenicsworkout #calisthenicenlightenment #consistency #consistencyiskey #metabolicconditioning #steelmacewithintention #steelmaceflow #steelmaceworkout #steelmaceroutine #exercise #workoutroutine #workout #crushit #personaltrainermonmouthcounty #personaltrainer #nasmpes #nasmces #nasmcpt #outfitnj (at Outfitnj)

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#happymonday 2 circuits today easing into using what I learned at @newbreedmacebell this weekend...a little #calisthenics a little #steelmace 1st Circuit 3 rounds 1. Pushups x 15 2. Single Arm Suspension Row x 15ea 3. Pike Press x 15 4. Dips x 10 2nd Circuit (video clip) 5 rounds 1. Power Shovel x 5ea 2. Half Moon x 5ea 3. Drop Lunge x 5ea 4. Circle Clean x 5ea #calisthenicsroutine #calisthenicsworkout #exercise #exercisewithpurpose #bodyweightroutine #bodyweightworkout #steelmacewithintention #steelmaceworkout #steelmacemovement #steelmaceroutine #calisthenicenlightenment #crushit #personaltrainermonmouthcounty #personaltrainer #steelmacekateers (at Outfitnj)

[outfitnj]

Another amazing workshop at @newbreedmacebell with @mr.maceman , @beautyandthebell1 and @trainandgrowrich. The skill I have aquired will take my mace training to a new level. Thank you! Classes coming soon! #steelmace #exercisewithpurpose #consistency #consistencyiskey #nasmcpt #nasmpes #nasmces #personaltrainermonmouthcounty #personaltrainer #outfitnj (at NewBreed Fitness)

[outfitnj]

This one took a bit longer than expected. Had a busy weekend and a busy week so far, so this was my make-up midweek workout. Got the #steelmace certification @newbreedmacebell with @mr.maceman this weekend so I'll be taking the next couple days off... #exercisewithpurpose #exercise #workout #workoutroutine #calisthenicsroutine #calisthenicsworkout #calisthenics #calisthenicenlightenment #consistency #consistencyiskey #convictconditioning #crushit #personaltrainer #personaltrainermonmouthcounty #outfitnj (at Outfitnj)

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A little #quadmace work in between clients... #allaboutthemace #steelmaceworkout #steelmacejerseyshore #steelmacemovement #steelmaceroutine #consistency #consistencyiskey #exercisewithpurpose #steelmacewithintention #steelmaceexercise #nasmcpt #nasmpes #nasmces #outfitnj #steelmacekateers #crushit #personaltrainermonmouthcounty #personaltrainer (at Outfitnj)