Special Workout Plans.

Warm Up	Round 1	Round 2	Round 3
25 jumping jacks	15 Incline Push Ups (feet on floor, hands on edge of bed or desk)	25 Overhead Squats	25 Jumping Squats
15 body weight squats	10 One-Arm Luggage Rows (each arm, use your suit case as your weight)	20 Push Ups	20 Decline Push ups (feet up on bed or desk chair)
10 push ups	10 Reverse Crunches	10 Inverted Rows (using the desk in your hotel room)	10 Inverted Rows (with feet elevated onto desk chair)
10 lunges (each leg)		15 Reverse Crunches	15 Reverse Crunches
10 hip raises
25 jumping jacks
Do one exercise after another with no breaks. The warm up should take 5 minutes. This should raise your core temperature loosen up your muscles.	One minute break.	One Minute Break	Stretch for 5 minutes

Repeat Reps in Sequence
Exercise	Rep/Time	Sets	Rest
Warm Up – Brisk Walk or Run	10 Minutes
Squats	10	3	10 Seconds
Lunges on each leg	10	3	10 Seconds
Mountain Climbs	20	3	10 Seconds
Star Jumps	10	3	10 Seconds
Press Ups	10	3	10 Seconds
Crunches	15	3	10 Seconds
Cool Down Walk	5 Minutes
Stretch

Part 1

Weeks 1 – 4
Training Days – 3 times per week
Working Sets – 3 (2 mins. rest between sets)
Repetitions – 15
No.Exercise

Part 2

Weeks 5 – 8
Training Days – 3 times per Week
Working Sets – 3 (2 mins. rest between sets)
Repetitions – 15
No.Exercise

Part 3

Weeks 9 – 12
Training Days- 3 times a week
Working Sets – 4 (2mins. rest between sets)
Repetition – 15 to 20
No.Exercise

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