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.
The first workout starts with a modified tri-set for the chest, designed to pump your pecs and stretch the connective tissue that surrounds them, thereby allowing more room under your skin for the muscles to grow. The second chest blast is done by pairing pushups with very heavy sets of dumbbell bench presses.
There are a number of great exercises you can do to tone legs. A bench lunge is a challenging move that targets the quadriceps (thighs) and glutes (buttocks) and will also make you work on your balance. You'll need a bench or a steady chair (approx. 17 off the floor). Dumbbells are optional for added challenge.