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.
Plan and Execute. Set a schedule and stick to it if you want to tone your chest and belly. Do cardio three to five days per week for at least 30 minutes. Train at a moderate to high intensity with activities such as swimming, biking, running or even jump rope. Train your chest and abs two or three times per week on nonconsecutive days.