What is the Prison Industrial Complex? The Prison Industrial Complex, or PIC, is a trend that has developed over recent decades in which the state and federal government turns the managing of some of its prisons over to private corporations.
Tips. 1  There are many bodyweight exercises that you can do, for example: pushups, bodyweight squats, lunges, bridges, planks, or even go out for a short run.  If your hotel room doesn't have a workout facility and you forget to bring a set of dumbbells, you can use bottles of water as an effective substitute.
Warm-up - Walk up 20 flights, easy pace, for 3 to 5 minutes. 1  Take elevator or walk down. Another way we warm up for plyo-workouts is jump roping or jumping jacks. Here are some plyometric exercises we use in our Real Stair Climbing workoutsTM. 2  Both legs using 1 step: 5 to 20 repetitions. Rest 1-3 minutes.