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Navy Marine Corps Intranet. The Navy/Marine Corps Intranet ( NMCI) is a United States Department of the Navy program which was designed to provide the vast majority of information technology services for the entire Department, including the United States Navy and Marine Corps .
To perform a 30-minute AMRAP with the moves you just learned, follow this guide. Complete: 20 lunges with a bent over row (1 lunge + 1 row = 1 repetition) 20 squats with a shoulder press (1 squat ...
Allow for up to 3 minutes of rest between sets. For each workout, target up to two muscle groups or movements. Depending on the difficulty of each exercise, you can do up to six per workout. Focus ...
Sit on a soft surface, with one leg straight out in front of you. Place your opposite foot against the inner thigh of your straight leg. While keeping your back straight, lean forward and reach ...
The weight should be on your heels; never on your toes. All right, five more seconds. One more rep, then we're moving down to the floor for push-ups. Hands directly under your shoulders. You can ...
Show Sources. Work your muscles and build strength with slow, controlled movements like squats, chest presses, and leg lifts.
Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides. Pushing through your feet and bracing your core, raise your bottom off the ground until your ...
In one motion, lower chest towards the floor and push hips back, to swing kettlebell between your legs and behind you. Repeat for 20 seconds. Rest for 30 seconds, then repeat for another 20 ...