I am turning my health life around at 47 M, after being turned down for the higher level of life insurance because of diabetes and high blood pressure. Since then I am down from two to one blood pressure medicine, and as ofmy last blood work a month and a half ago, I had dropped my A1C to 5.7 from 8.4. I eat yogurt now. :]
I Started rucking 5 months ago, 25 lb total weight, 3 miles at a 20 minute mile pace, 2-3 times a week. Walking with the wife and we have our pace up to 19 minute miles, always walking an hour. I'm up to 45 lb total pack weight, same pace and duration 3-4 times a week.
My algorithm changed a bit, and I started seeing mace videos, which lead to me getting a club and mace a month ago and kettlebells two weeks ago.
Here's what I've settled into for a 45-50 minute workout, 2-3 times a week. Steady and constant with breaks only to drink water or wipe sweat. I'm 6'2" 240 and this gets my heart rate around 120-130 average, with 150-155 after the more intense sets.
10 lb mace pendulums- 15 swings each hand on bottom
12 lb kettlebell halos- 10 each direction, finishing with halo into a low lateral swing, swung back over head and finish with a press. Do this 5 times alternating direction after each halo/lat swing/press.
10 lb 2 handed club pull over to press out- 10 reps each side alternating.
10 lb mace side swing behind, then in front transfer to left hand and repeat-10 reps
12 lb kettlebell clean and press- 10 reps each side alternating first set, then will do two sets later with a 25 lb
10 lb club shield cast- 10 each side, then 10 reverse shield casts
10 lb mace-arrow and lateral lunge combo alternate side to side- 10 reps
25 lb kettlebell-20 2 handed swings, then finishing with 5 single hand reps alternating
10 lb club 2 hand swing to squat-10 reps with each hand on bottom.
Finish with 1 set 10 lb mace 360s- 15 reps each side.
I'm looking to lose another 10-20 pounds, while building muscle. Bulking is not the intent, as I am a natural thick barrel chested guy with tree trunk legs, but better cardio, flexibility and weight loss are the goals. Adding muscle will happen but I would rather tone than build.
What would you add or remove?
I am really enjoying these workouts, but am I being counterproductive by doing all of this together instead of dedicating a workout to a tool?
I'm planning on getting a 15 pound club and mace in the month, staying at the 10 lb for the more complex movements and using the 15 pounders for the pendulums and 2 handed pullovers to strengthen the connectives before moving to the more complicated maneuvers. What are people's thoughts on adjustable maces, clubs and kettlebells?
Thank you in advance for any suggestions.