Scap & Leg Raises, Hindu Squats, Squat Burpees and Mace Swings | Fitness Devolution

Here’s a tough workout flow for you that combines shoulder work (scap raises, mace swings) some core work (hanging leg raises, push ups, hindu squats) and grip work ( hangs, mace swings, leg raises).

I set a goal of 20 reps of each movement and no time limit, which proved to be challenging for everyone.

Most of the movements can be scaled if too hard or too easy. For example, the leg raises can be done with straight legs and toes to bar for more challenge, or one leg at a time if too hard. In the squat burpee, you can do no push ups, or 1, 2, or 3. Or do a mixture.

During the mace swing, I do 40 reps, but scale it to what works for you.

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Fitness Devolution is dedicated to reconnecting with the roots of movement and strength latent in all of us.

In a very real and personal sense, at 58 years, I’m trying to devolve from where modern life has brought me back to a stronger, younger, healthier and more agile version of myself.
In essence, I want my 18 year old body back!
Sound crazy?
OK.
At least I’m not in a hurry.

Fitness Devolution will explore body weight exercises, kettlebells, Indian clubs and mace swinging, a little yoga, and, Systema principles for relaxation, breathing, strength and health.

I invite your comments and perspectives. If this material interests you, feel free to join in, share, and try my workouts.
I teach in Atlanta Ga, and always welcome a new face.

Follow on FaceBook at Fitness Devolution for the latest videos, Paleo diet and other cool stuff!

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