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.
Schedule three leg workouts per week, spreading them throughout the week so your thighs get a day off in between training sessions. Complete three to five sets of each thigh exercise, with each set consisting of eight to 20 reps. Take 60 seconds to rest in between each set. Your thighs should be burning at the end of each set, so hold a pair of dumbbells if you need to make an exercise more challenging. Begin your workout with squats, which work your glutes and quadriceps. Set your feet to hip-width apart and your toes pointed forward. Push your glutes back behind you and bend your knees to drop into a squat. Once your thighs are parallel to the floor, extend your knees and hips to return to a standing position.