Sarah: Hey guys! Welcome to the Calorie minute brought to you by diet.com. I’m Sarah, your host with Stephen Cabral; Body Transformation Expert. And this is the Hotel Room Workout. So if you travel a lot for work or you’re simply on vacation, this is the work out that you can do without—

Stephen: All right, so we’re going to through a super set today of upper and lower body. The first exercise is, we’re going to use this bencher today or we’re just going to pretend it’s the bed in your hotel room. So I want you to place both hands a little pass shoulder with the part and then work walk your feet out, we’re going to do push ups on it.

Sarah: Oh push ups. Okay.

Stephen: Yeah. A little bit of push ups first and were going to walk the feet out so that your body is in the straight line, now we have to walk the feet out some little further, good. So now when you come down, you’re going t let your elbows come out to the sides, okay. Grip the bench or grip the side of the bed and then slowly lower the chest towards the bed, that’s perfect right there, keeping your abs in tight not dropping your hips.

This is really—you can take this to failure so there is body weight exercises, you’re going to stop when your form starts to go. I’m going to have you do about two more reps today. And again, this is too easy, you take your push ups right to the floor, a lot of different variations you can do to make that exercise more difficult and now we’re going to go right into a lower body exercise. I’m going to put one foot up flat right on the top of the bed. So this is our bed right here, we’re walking the foot out, just a little bit further because I want your ankle to be able to move. Now hop that foot up just a little bit, okay. So even a little bit more, all right. To your front foot is a couple feet away from the bed, shoulders are square. I want you to sit back into this left glue right here, left hip so that your knee doesn’t come over your toe. Now we are going to do with the two arm raise. So as is back, it bends down towards the floor, not backwards, you raise your hands up and look straight ahead. Good now. One more thing is I want this foot to stay flat. I don’t want you to come up with a ball okay. So stretch down, perfect, good. For now, it’s breath all the way down. One more with it, good. Now, weight on the scale, that’s the very important. So now switching sides, foot back up in the bed here, good, a little further, nice work.

Keep this knee inline with your foot and so that it doesn’t go over your toes. So you sit back on the heel, very important, toes are light, heels is heavy as you sit back in the front leg. Let’s do one more rep, so one more, good, breathing in, breath out, excellent job. So that is a Bulgarian Split Squats for the two arm raise, the first exercise was an inclined push up, we have your hands up on the bed, just making that a little bit easier push up wise, anyone is able to do it. if you’re more—I should say if your stronger, the push ups, take them right down to the floor, so great body weight exercises, take them on the road anywhere where you are, you’ll still be able to get a great work out.

Sarah: Well, hope you guys enjoyed and don’t forget to subscribe to our channel and see you next time.