Welcome back to the ft Tip of the Week. This week we will teach you how to exercise when you're on vacation. Everybody goes on vacation every now and then and most people forget about exercising because they don't have access to a gym. Well, for the short time that you are on vacation, you probably don't need access to a gym; you can train right in your hotel room! - The Basics - There are a few general tips to keep in mind when you're on vacation. The main two tips are watch your diet, and stay active! Strict diets are hard to follow, but general points like not eating deep-fried food for every meal are not that difficult to stick to. Try to get out and jog in the evening - if you're near a beach, a run along the beach is great! Does your hotel have a pool? Make a note to swim for 30 minutes per day. - Training Chest - Strict push-ups are great for chest exercise. They also hit your deltoids and triceps. Keeping your hands closer together help you focus more on the triceps and inner chest, whereas placing your hands farther apart focuses on the outer chest. Raising your feet onto a bed or a chair will put more weight over your arms and make the push-ups harder to do. You can also do dips by using two chairs of the same height (see dips in the exercise descriptions on this site - Muscle Targets, Chest, Parallel Bar Dips). Make sure the chairs don't fall over, it's a good idea to have a person sit on each chair. - Training Arms - Look for objects around you that you can perform curls with. Shopping bags full of almost anything are great replacements for dumbells. You can get an excellent bicep workout without being in a gym. Triceps can be worked out by doing push-ups, dips as described for the chest exercise, and also reverse tricep dips (see Dips Behind the Back, located in Muscle Targets, Triceps). - Training Legs - Sissy squats and lunges are excellent exercises that one does even when they train in a gym, so why not do them outside of the gym? They do not require any weights and are excellent for leg development. See the muscle targets under Thighs and Glutes. - Training Abs - The abdominal training consists of daily crunches. These will help you keep a toned tummy while vacationing! - Training Shoulders - Doing front and side lateral raises with light objects is just as effective as doing them with dumbells. You can be creative with the objects, but make sure that you use the same weight in each hand!