Always remember to warm up your body prior to performing the following exercises or stretches. A simple warm up would include a walk around your office, indoors or outdoors for 5 to 10 minutes. As usual make sure you consult a physician prior to starting any exercise or nutrition program. 

WARNING: Anyone with medical problems of any nature should see a doctor before starting a diet and exercise program. Even if you have no known health problems, it is advisable to consult your doctor before making major changes in your lifestyle. Any recommendations regarding exercise, diet, including, supplements and herbal or nutritional treatments must be discussed with your doctor.

Hotel Workout (Upper)

Begin workout with a warm up for 10 minutes, or until you break a sweat.

Image	Exercise	Set	Reps	Weight/ Resistance	Tempo	Time
	Pushups from knees 1. Start by lying face down and placing your hands near your shoulders with your elbows pointing up. 2. Keeping your trunk straight press your hands into the floor so that your upper body and hips come up off the ground into a push up position. 3. Now you are in a modified push up position from your knees. 4. Bend your elbows so that your chest touches the ground and then repeat by returning to the top position.	1 2 3	10 10 10
	Protraction (Pushup) 1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3) Start position: Extend the elbows and raise the body off the floor. 4) Extend at the elbows and pressing up at the shoulders separating the shoulder blades and arching the upper back. 5) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Avoid hyperextension of the low back.	1 2 3	10 10 10
	Wall Pushups 1. Start by placing your hands on the wall at shoulder level with your feet approximately 2 feet away from the wall. 2. Bend your elbows so that your chest gets closer to the wall. 3. Once your elbows are bent to about 90 degrees then press back out to the starting position. 4. Repeat according to the required repetitions.	1 2 3	10 10 10
	Bench Dip 1) Sit upright on bench and place hands hip width apart with fingers pointing forward. Place feet flat on opposite bench with legs straight. 2) Start position: Slide glutes off bench with elbows slightly bent. 3) Lower body by bending at elbows until elbows are at 90 degree angle. 4) Return to start position.	1 2 3	10 10 10