30 cal.

Marine style routine that is shortened in time to 30 minutes. No equipment required."warning people that are not marines or are not casualy fit should not try this workout". anyone that does not meet these requirements will most likely throw up, so dont try this workout if your not atleast casualy fit.

Exercises

Set 1: 1 ronde

push ups

1 minuut

Set 2: 1 ronde

sit ups

2 min 10 sec

Set 3: 1 ronde

jumping jacks

2 minuten

Set 4: 1 ronde

rest

45 seconden

Set 5: 1 ronde

6 down to 3

2 min 10 sec

Set 6: 1 ronde

marine push ups

1 min 10 sec

Set 7: 1 ronde

prisoner squats

2 minuten

Set 8: 1 ronde

rest

45 seconden

Set 9: 1 ronde

sit ups

2 minuten

Set 10: 1 ronde

elbow planks

1 min 10 sec

Set 11: 1 ronde

running in place

2 minuten

Set 12: 1 ronde

diamond push ups

1 minuut

Set 13: 1 ronde

rest

45 seconden

Set 14: 1 ronde

one hand push ups

1 min 10 sec

Set 15: 1 ronde

sit ups

2 minuten

Set 16: 1 ronde

elbow planks

1 min 10 sec

Set 17: 1 ronde

jumping jacks

1 min 10 sec

Set 18: 1 ronde

rest

45 seconden

Set 19: 1 ronde

jump push ups

1 min 10 sec

Set 20: 1 ronde

sit ups

1 min 10 sec

Set 21: 1 ronde

elbow planks

1 minuut

Set 22: 1 ronde

boxing punches

1 minuut

Set 23: 1 ronde

stretch

30 seconden

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