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

Satz 1: 1 Runde

push ups

1 minute

Satz 2: 1 Runde

sit ups

2 Min 10 Sek

Satz 3: 1 Runde

jumping jacks

2 minutes

Satz 4: 1 Runde

rest

45 seconds

Satz 5: 1 Runde

6 down to 3

2 Min 10 Sek

Satz 6: 1 Runde

marine push ups

1 Min 10 Sek

Satz 7: 1 Runde

prisoner squats

2 minutes

Satz 8: 1 Runde

rest

45 seconds

Satz 9: 1 Runde

sit ups

2 minutes

Satz 10: 1 Runde

elbow planks

1 Min 10 Sek

Satz 11: 1 Runde

running in place

2 minutes

Satz 12: 1 Runde

diamond push ups

1 minute

Satz 13: 1 Runde

rest

45 seconds

Satz 14: 1 Runde

one hand push ups

1 Min 10 Sek

Satz 15: 1 Runde

sit ups

2 minutes

Satz 16: 1 Runde

elbow planks

1 Min 10 Sek

Satz 17: 1 Runde

jumping jacks

1 Min 10 Sek

Satz 18: 1 Runde

rest

45 seconds

Satz 19: 1 Runde

jump push ups

1 Min 10 Sek

Satz 20: 1 Runde

sit ups

1 Min 10 Sek

Satz 21: 1 Runde

elbow planks

1 minute

Satz 22: 1 Runde

boxing punches

1 minute

Satz 23: 1 Runde

stretch

30 seconds

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Quick

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23 Worckout

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