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.

Vacation Workout

GREAT WORKOUT TO DO ON VACATION. ALL YOU NEED IS A RESISTANCE BAND AND YOU ARE SET! DO AS A CIRCUIT. WILL TAKE ABOUT A HALF HOUR

Image	Exercise	Set	Reps	Weight/ Resistance	Tempo	Time
	Standard 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. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.	1 2 3 4 5 6 7 8	8 8 8 8 8 8 8 8
	1- Arm Band Row 1. Start by standing on the band with your forward foot and grabbing the handle or band with your hand. 2. Keeping your back flat and at or near a 45 degree angle pull the band up towards your waist. 3. Lower the band back down until your arm is straight and repeat for the prescribed number of repetitions. 4. Repeat with other arm.	1 2 3	15 15 15
	Bodyweight Forward Lunge 1. Start by standing with your feet shoulder width apart. 2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. 3. Maintain your upright posture throughout the movement. 4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.	1 2 3 4 5 6 7 8	8 8 8 8 8 8 8 8
	Bicep Curl 1) Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance. 2) Step onto middle of tubing with back foot or both feet. 3) Start position: Grasp handles with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides. 4) Flex at the elbows and curl handles up to approximately shoulder level. Keep elbows close to sides throughout movement. 5) Return to start position. 6) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.	1 2 3	15 15 15
	Ankle Wiggles 1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5 6 7 8	20 20 20 20 20 20 20 20
	Standing Overhead Tricep Extension with band 1. Start by holding the tubing in one hand and placing that hand behind your back. 2. Now grab the other end of the band with the arm that is over your head. 3. Extend the top elbow until your arm is fully extended. 4. Return to the starting position and repeat for the prescribed repetitions.	1 2 3	15 15 15