USMC WWII OCS Calisthenics

3 Sep 2012

Run in Place 30 sec Slow, 30 sec Fast
Jumping Jacks 4 count, 16 Slow, 16 Fast
Hold Breath Chest Pound x 3
Hold Breath Stomach Pound x 3
Side Straddle Bend 4 count, 16 Slow, 16 Fast
Atomic Sit Up with Knee Hug x 10
Lunge with Wrist Grab Under Leg 3 count, 16 Slow, 16 Fast
Burpees x 10
Windmills 4 count, 16 Slow, 16 Fast
Mountain Climbers 8 singles / leg, 16 alternating
Spread Eagle (on back at attention, spread limbs, return) x 20
Squat Thrusts x 10
Squat and Reach x 10
Alternate Sit Up and Leg Raise x 10
Laying Straight Leg Twist x 10
Legs Circling 5 up, 5 down
Arm Straddle x 10 (push up position, bring feet up to straddle, left, then right)
Body Twist x 8 (push up position, rotate over backwards to face up.Once each side)
Bicycles x 50 (single count)

Time: 34 minutes