Royal Marine Commando 7 exercises

the long version

Perfect fitness--in twelve minutes a day! Being in good physical shape is vital to a healthy life. And there's no better way to achieve fitness than by going straight to the experts for sound advice. This supremely effective course of seven daily exercises has been devised by the Royal Marine Commandos to help anyone become really fit in ten weeks. All you need is twelve minutes every day. No special skill or equipment is needed, and there's an easy chart of activities that will help you stay in good shape.