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.
Do lunges. A common exercise to strength and tone your lower body, the lunge is one of the best moves to tone your butt. 1  Stand with feet at hip width again. Make sure you have plenty of space to the front and back of you for this particular exercise.  Reach one leg back several feet.