military dozen or pnp dozen dali ra mka pa.daot

[JLsharpshooter]

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Do it by 4 counts and 15 repetition

1. Stork Walk -Just like walking in place but with your arms and thighs going parallel to the ground with every step.

2. Turn and Bounce - Starting positon is feet 12 inches apart and arms outstretched on each side palms open and facing upward. When exercise commences, you twist your body in a clockwise/counterclockwise motion alternately as far as you can when pivoting on your waist. (You can hear your bones crackling in the first few counts).

3. Squat Bender - a) Squat, b) stand, c) bend reaching for your toes and then back to attention.

4. Bend and Reach -Feet 12 inches apart, hands clasped together raised on top of your head. Commence exercise: Arms reach between the legs as far back as you can and then back to starting position.

5. Lunger - a) Hands swing outstretched while left foot/right foot steps 12 inches away from other foot alternately. b) arms hug left and right leg alternately.

6. Squat Thrusts - a) Touch the ground with your palms. b) Throw your leg outstretched to the back. c) back to position "a". d) back to position of Attention

7. Push-ups- a) normal push up 15 b) diamond push up 15 c) wide push up 15

8. High Jumper

9. Back Bender

10. Squat Jump - Duck Walk position. Jump alternately bringing left and right legs from front to back. This is like duck-walking in place but you have to jump to move your legs from front to back.

11. Mountain climbing

12. Buttoms up

(12) Jumping Jacks


Sample video pro dli ni completo

Army Dozen - YouTube

[kat5252]

walay demo TS?

[JLsharpshooter]

walay demo TS?

hehehe... dali rman na ang uban.

[lestat1116]

demo lang pls. kay murag wala ko ksabot sa uban

[JLsharpshooter]

demo lang pls. kay murag wala ko ksabot sa uban

pwd pud e.demo, asa man pwd ma demo?

[Daryl Dinoy]

pwd pud e.demo, asa man pwd ma demo?

himo nlng ug video ts

[Code Talker]

mas nindot TS ikaw ang nagdemo sa video.

[JLsharpshooter]

mas nindot TS ikaw ang nagdemo sa video.

try nko, or mag kuha lng ko video sa mga recruits..

[Starry-Star]

chuya ani gud