1|!!"#$% GYM EXERCISES FOR TRAVELLING - PROGRAM 2 Back, Shoulders, Biceps, Forearms - TUES, THURS & SAT High reps = Low injury. It enhances muscle tone, not bulk. Enhanced muscle tone speeds up metabolism. Move through this routine as fast as your fitness permits, 3 to 6 days a week. 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. Back Arching - on Stomach - raise Legs & upper Torso simultaneosly w/ a slight pause at top 24 8. Simulated Side Arm Raise's 24 Exercises (Put down a large towel on the Motel carpet) 1. Front Arm Overhead Press - 2 rubber bands - one Arm down, the other pressing up 24 x 2 2. Single Arm Bicep Curls - 3 rubber bands - w/ one handle under your Toes, curl with Arm 12 x2x2 3. Front Chest Expanders (for Back) - 3 elastics - Knuckles facing OUT 24 4. Lat Pulldowns - 3 elastics - Knuckles facing OUT - front & back 21 x 2 5. Upright Trap Row - 2 elastics - w/ one handle under your Toes, lift Wrist to Chin, Elbow high 24 x 2 6. Alternate Back Arching - on Stomach - lift left Arm with right Leg, & visa versa 18 x 2 7. Single Arm Bicep Curls - 3 rubber bands - w/ one handle under your Toes, curl with Arm 12 x2x2 8. Stomach Crunches - on your Back, Bum against bed & Feet on bed - slight pause at the top 48 9. Front Chest Expanders (for Back) - 3 elastics - Knuckles facing IN 24 10. Lat Pulldowns - 3 elastics - Knuckles facing IN - front & back 21 x 2 11. Side Arm Raiser's - 2 elastics - front & back - do the 2nd set after exercise # 12 18 & 12 12. Stomach Leg Raisers - lying on Back raise Legs 90 to the floor w/ Hips also coming off floor 24 13. Slow Wrist Crunch - using grips - OPTIONAL 50 leftwrojgb_\YVRO  xurokhe-b7_d\fXhUjR   jkxurnkhea^[JXPTRQ    RTxUuarokheb_\XUP   xu-rdojknhoeb_[XUR   vso+l:iMdPa\\]YcUgRhOR   hyxuqnkheb_#\)X+U-R   -.xDurnkhc`\YVS!P   !3v4s6oJlYikdnaz\{YURO!P   xupmifc`E]GYLVMS_P   _xxzt|qmifc`E]GYLVMS_P   X55L55fc`E]"<&"<e&X555h555R5E]"<&"<&RXX55h555R5E]"<&"<&XlXXXeXX+XXX8XXXIX|X"<&|~XlXXXeXX+XXX8XXXIX|X"<&f=/7r9,798(wards & 12 backwards 12 x 2 5. Marking Time - marching on the spot, lifting Knees high & swinging Arms 30 6. ShouldeTimes New Roman Universalse to 90, 12 forwards & 12 backwards 12 x 2 7. Back Arching - on Stomach - raise Legs & up