Happy September. Day 1 Workout
Glorious September!
It’s the start of a new month.
A new hurricane swirling its way up the coast.
New episodes of your favorite network show.
A new series of training at the fitness studio.
Another opportunity to rid of the kids for a good 8 hours a day.
Glorious September 
And to boot, it’s like 80-something degrees outside! Great beach weather. Especially here in Marshfield!
And while it’s still beach weather, you should still be leaning towards a beach body.
So, Just take those old records off the shelf, sit and listen to ’em by ya’self, and handle 20 up-downs, mix in 25 pike push-ups, toss in 15 jump squats and hold your abs in for another minute while you plank it out.
Rest 30 seconds, rinse, lather and repeat.
Here’s an up-down:
[kml_flashembed movie="http://www.youtube.com/v/3GWO8bgQHK0" width="425" height="344" allowfullscreen="true" fvars="fs=1" /]
(Adam O’Reilly – University of Miami)
or a tougher one…
[kml_flashembed movie="http://www.youtube.com/v/plIk53ItuXU" width="425" height="344" allowfullscreen="true" fvars="fs=1" /]
(Robert Belley – University of I Rock!)
Here’s a pike push-up:
[kml_flashembed movie="http://www.youtube.com/v/HKj--qehFXE" width="425" height="344" allowfullscreen="true" fvars="fs=1" /]
(Adam O’Reilly – University of Miami)
Here’s a jump squat:
[kml_flashembed movie="http://www.youtube.com/v/_9E5xX0vCmM" width="425" height="344" allowfullscreen="true" fvars="fs=1" /]
(Adam O’Reilly – University of Miami)
Here’s a plank:
[kml_flashembed movie="http://www.youtube.com/v/JtMLDSMbwqE" width="425" height="344" allowfullscreen="true" fvars="fs=1" /]
(Nate Dunn – Marshfield High School)
Do this today thank me later 93.7 Mike FM fan 
Good luck tonight to the Red Sox as they dismantle the evil empire.
Live the dream,
Rob Belley
www.RBFIT.com
Must-Have! Shake Weight not required ;)
So you want strong forearms?
But you don’t want to look silly holding a shake weight.
Because quite frankly, it actually looks like you’re __________ something ___ while really _____ into it and honestly then the whole world knows how you look on ________ night while watching the latest coveted CINEMAX releases.
Plus, once everyone finds out, they all want you to ride middle on ski trips.
Not flattering.
So here’s your ANTI-SHAKE WEIGHT THURSDAY exercise!!!
Requirements:
A Horse
A pair of gloves
Just kidding
It’s called a Burpee with Push and Pull-Up or Up Downs or Body Counters or anything clever the yoga community hasn’t thought of yet containing an animal and one adverb in the title.
Real Requirements:
You
Stationary bar fixed/mounted overhead
SIMPLE AS IT GETS!
Simply drop to the floor, into push-up position. Perform one push-up. Jump back to standing position while simultaneously leaping upward, grabbing the bar overhead, and pulling-yourself up. Drop, rinse, repeat.
Too easy.
Here’s a video link demonstrating for you.
[kml_flashembed movie="http://www.youtube.com/v/cdS1CPtI3N0" width="425" height="344" allowfullscreen="true" fvars="fs=1" /]
One of our stud athletes, Adam O’Reilly. He’s ballistic.
And if you want to get tricky, you can either add a weight vest for more resistance, OR, simply add in a muscle-up, as demonstrated by me here.
Stay real, and stay off the shake weight.
Because it makes you look _____ and didn’t your mother tell you never to represent yourself as such in public
Live the dream!
Belley
www.myinsanityworkout.com
And Like OUR FACEBOOK FAN PAGE! Or we’ll cut you!
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