1 $$%&'( GYM EXERCISES FOR TRAVELLING - PROGRAM 1 Legs, Chest, Triceps, Abs - MON, WED & FRI High reps = Low injury. It enhances muscle tone, not bulk. Enhanced muscle tone speeds up metabolism and burns fat, even hours after exercising, so more muscle mass undoubtedly equals better fat/weight loss. Move through this routine as fast as your fitness permits, 3 alternate days a week. Required Equipment: 1. Chest expander triple rubber bands for $10 @ Wal-Mart; 2. Push-up fold-away handles for $6 @ Wal-Mart; 3. 20 long x 1 diameter Dowel stick @ any decent Hardware store. Warm Up Exercises Reps 1. Arm Front Crossing Swings 24 2. Small Circle Arm Rotations - 12 forwards & 12 backwards 12 x 2 3. Slow Stretching Side Bends for Waist - alternating left and right side 30 4. Full Circle Arm Swings - 12 forwards & 12 backwards 12 x 2 5. Marking Time - marching on the spot, lifting Knees high & swinging Arms 30 6. Shoulder Rolls - keeping Elbows bent at close to 90, 12 forwards & 12 backwards 12 x 2 7. Cross Over Crunch Sit Up - lying on your Back, opposite Elbow to touch opposite Knee 36 8. Simulated Push Up's - in a standing position 24 Exercises (Put down a large towel on the Motel carpet) 1. Push Up (Pec) - off Toes - handles shoulder width & about 15 off a straight line 12 2. Slow Deep/High Calf Raiser's - all the way up & down - use hotel stairway 36 3. Lunge's - with hands on Hips, big step forward, opposite knee almost touching the floor 24 - pull up mostly with your back Leg 4. Stomach Crunches - on your Back, Bum against bed & Feet on bed - slight pause at the top 48 5. Push Up (Pec) - off Toes - handles shoulder width & about 15 off a straight line 12 6. Squats - Hands on hips - use 1" diameter dowel stick to rest heels on - 1/3, 2/3 & full squat 12 x 3 7. Across Chest Tricep Extension - 3 rubber bands - Knuckles facing OUT - keep Elbow up 12 x2x2 8. Stomach Leg Raisers - lying on Back raise Legs 90 to the floor w/ Hips also coming off floor 24 9. Push Up (Pec) - off Toes - handles shoulder width & about 15 off a straight line 12 10. Slow Deep/High Calf Raiser's - all the way up & down - use hotel stairway 36 11. Across Chest Tricep Extension - 3 rubber bands - Knuckles facing IN - keep Elbow up 12 x2x2 12. Lunge's - with hands on Hips, big step forward, opposite knee almost touching the floor 24 - pull up mostly with your back Leg eels on - 1/3, 2/3 wrojgda^[9VOSQP QRxkspmjeb]ZWTQ wtqnk:h@dBaD^U[_XUQ   xurolheb_[X/UrR   rxwzt|q}nkhda^[XUQ    x upmDjFgGdNa^ZWTQ  xuqnIkKgsda^ZWTQ    x(u*q,n.k/h5eb_[XUR   vsoli f*c+`V]WZYV]S^P   ^exuqnkhe b ^( [; XM S^ P   ^ e wr t q m jhe b ^( [; XM S^ P   X55555e b ^"<&"<e&X55B5555z5 ^"<&"<&zX X 5B5555z5 ^"<&"<& DXXXMXsXX,XXX[XX Xg X X"<& X XXMXsXX,XXX[XX Xg X X"<&f=/7r9,798(st - alternating left andm n Circle Arm Swings - 12 forwards & 12 backwards 12 x 2 5. Marking Time - marching on the spot, lifting K& swinging Arms 30 6. Shoulder Rolls - keeping Elbows bent at close to 90, 12 forwards & 12 backwards 12 x 2 7. CroTimes New Roman Universalr Back, opposite Elbow to touch opposite Knee 36 8. Simulated Push Up's - in a standing pos