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.
Four exercises to strengthen hips and tone your core. 10-minute workout: Tone your hips, sculpt your core and look slimmer with these express moves. The plan: Do these four moves three times a week, and youâll see more definition in a month or less. For faster results, add 20 minutes of cardio. Calorie-burning bonus: Alternate 10 to 12 jump squats and 60 seconds of high knees between exercises.