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 round

push ups

1 minute

Set 2: 1 round

sit ups

2 mins 10 secs

Set 3: 1 round

jumping jacks

2 minutes

Set 4: 1 round

rest

45 seconds

Set 5: 1 round

6 down to 3

2 mins 10 secs

Set 6: 1 round

marine push ups

1 min 10 secs

Set 7: 1 round

prisoner squats

2 minutes

Set 8: 1 round

rest

45 seconds

Set 9: 1 round

sit ups

2 minutes

Set 10: 1 round

elbow planks

1 min 10 secs

Set 11: 1 round

running in place

2 minutes

Set 12: 1 round

diamond push ups

1 minute

Set 13: 1 round

rest

45 seconds

Set 14: 1 round

one hand push ups

1 min 10 secs

Set 15: 1 round

sit ups

2 minutes

Set 16: 1 round

elbow planks

1 min 10 secs

Set 17: 1 round

jumping jacks

1 min 10 secs

Set 18: 1 round

rest

45 seconds

Set 19: 1 round

jump push ups

1 min 10 secs

Set 20: 1 round

sit ups

1 min 10 secs

Set 21: 1 round

elbow planks

1 minute

Set 22: 1 round

boxing punches

1 minute

Set 23: 1 round

stretch

30 seconds

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