Marine Corps Reference Publication (MCRP) 5-12C, Marine Corps Supplement to the. Department of Defense Dictionary of Military and Associated Terms, is an extension of. JP 1-02 and provides Marine Corps-specific terms and definitions.
To do them: 1  Lay on your back with a dumbbell in each hand. 2  Extend your arms out to your side, as if your were forming a cross. 3  Slowly, with your arms still extended, curl your hands together until the dumbbells meet above the center of your chest. 4  Slowly return your arms back to your sides.
Certain exercises can tone the heart. Exercise (aerobic exercise) that improves the condition of your heart has three characteristics. 1  Brisk, raising the heart and breathing rates. 2  Sustained, maintained for 30 to 60 minutes without interruption.  Regular, repeated at least 3 times a week.