Need a good workout? Want to lean up, increase cardio fitness, flexibility, strength, stamina and coordination all in the same workout? Want to be able to have the freedom to do this anywhere, anytime you want? How about this…..its free!

Today I did that very thing. I did a bodyweight “300″ session. No weights, machines, kettlebells, elastic bands, stability ball——-just a pull up bar, a jungle gym strap and focus. The body weight “300″ is a workout designed by Steve Maxwell. No it’s not the same “300″ that the actors from the movie “300″ were reputed to have done. really you can make any workout session a “300.”  You just got to learn the ground rules (and mostly that means good form in ALL of the exercises) and have practiced the exercises individually for a few weeks before taking it on. Finishing a “300″ is very gratifying and the results? The results are no joke. Strength, a more chiseled physique, stamina….it’s all good. Here is what I did and even though you may not know what all the exercises are —-that’s not the point. Its not to brag either. Its to show you how much work you can get done in 37 minutes.

Here are the rules:

There are 5 pairs of exercises

Each exercise is done for 30 repetitions

The goal is to pace yourself. That means you have to divide the pairs up. For example the first pair is Pull ups/push ups. To try to do 30 pull ups would wipe me out. Instead I started with 7 pull ups then moved on to 7 push ups.Then back to pull ups again. The second time I did 5 pull ups and 5 push ups. you get the idea.

However many repetitions you do of the first exercise, you have to do that many for the second.

Time the workout. Each time you do it try to do it a bit faster.

Here it is:

Pull ups/Iranian wrestler push ups x 30 each

Deck Squats/Sit ups (feet NOT anchored) x 30 each

Incline rows/dive bomber w/ dive bomber return w/ bear squat x 30 each

Cossack squats/Twisting bicycle crunch x 30 each

Mountain climbers/ 6 count Burpees x 30 each

Whew! I did this particular “300″ in 37 minutes. Feels great. Remember you would not start with such a workout, but you could design something at your own level that would work for you just as well. It is my hope that Fusion Fitness TV will expose you to information and ideas that will make this possible in your fitness and health quest.

Best,

Robert