Marine Corps Workout

Instructions:
This workout has 3 parts and it will be at least 20 minutes long. It depends how fast you can be with the time challenge. I completed this routine in 26 minutes and 2 seconds.

The first part is 4 minute long interval training. Set your timer for 8 rounds and two intervals – 10 seconds and 20 seconds. You will be doing Sandbag Squats and Plank Jump Push Ups. It will look like this:
10 seconds of rest – beep!
Sandbag Squat (sandbag on your right shoulder) and go for maximum reps during the 20 seconds – beep!
10 seconds of rest – beep!
Plank Jump Push Up – beep!
10 seconds of rest – beep!
Sandbag Squat (sandbag on your left shoudler) go for max. reps during the 20 second interval – beep!
Plank Jump Push Up – beep!
Repeat the whole thing one more time – beep! – done.

The second part is a time challenge and you will be doing 10 Pendulums – Roll Over – 1 Walking Push Up – 10 Elbow Plank Jumps (side to side with your feet together) – Roll Over – 1 Walking Push Up – 10 Pendulums
This is one set.
Complete 5 sets as fast as you can. You will have to set your interval timer as a stop watch for this challenge.

The third Part is another 4 minutes of interval training. Set your timer exactly the way you set it for Part 1. You will be doing Sandbag Mini Squats and Super Girl Push Ups.
REPEAT ALL 3 PARTS ONE MORE TIME!

My Old Score:
round 1
Sandbag Squat (right shoulder) – 12 reps, 12 reps
Plank Jump Push Up – 10 reps, 9 reps
Sandbag Squat (left shoulder) – 12 reps, 12 reps
Plank Jump Push Up – 9 reps, 8 reps

Time Challenge: 4 minutes 39 seconds

Sandbag Mini Squats (right shoulder) – 22 reps, 23 reps
Super Girl Push Ups – 5 reps, 6 reps
Sandbag Mini Squats (left shoulder) – 22 reps, 21 reps
Super Girl Push Ups – 6 reps, 5 reps

round 2
Sandbag Squat (right shoulder) – 12 reps, 9 reps
Plank Jump Push Up – 9 reps, 6 reps
Sandbag Squat (left shoulder) – 10 reps, 8 reps
Plank Jump Push Up – 7 reps, 6 reps

Time Challenge: 4 minutes 23 seconds

Sandbag Mini Squats (right shoulder) – 24 reps, 20 reps
Super Girl Push Ups – 6 reps, 5 reps
Sandbag Mini Squats (left shoulder) – 22 reps, 20 reps
Super Girl Push Ups – 6 reps, 6 reps

My New Score:

round 1

Sandbag Squat (right shoulder) – 12, 11

Plank Jump Push Up – 10, 10

Sandbag Squat (left shoulder) – 12, 11

Plank Jump Push Up – 10, 10

Time Challenge: 3 minutes 22 seconds

Sandbag Mini Squats (right shoulder) – 33 reps, 42 reps

Super Girl Push Ups – 7 reps, 6 reps

Sandbag Mini Squats (left shoulder) – 44reps, 33 reps

Super Girl Push Ups – 7 reps, 7 reps

round 2

Sandbag Squat (right shoulder) – 10 reps, 11 reps

Plank Jump Push Up – 8 reps, 9 reps

Sandbag Squat (left shoulder) – 9 reps, 9 reps

Plank Jump Push Up – 9 reps, 8 reps

Time Challenge: 3 minutes 30 seconds

Sandbag Mini Squats (right shoulder) – 41 reps, 41 reps

Super Girl Push Ups – 7 reps, 6 reps

Sandbag Mini Squats (left shoulder) – 41 reps, 41 reps

Super Girl Push Ups – 7 reps, 7 reps