Bench dips

Get Benched!
I know I'd normally yell at you for sitting down, but sitting isn't always so bad. For example, if you're interested in working your triceps with bench dips, by all means pull up a chair. Get ready to get some strong, toned arms.
Stand with your back to a sturdy bench or chair. Bend your legs and place your palms on the front edge of the bench, your fingers pointing forward. Walk your feet out in front of you until most of your body weight is resting on your arms.
Keeping your elbows tucked in at your sides, inhale, bend your arms, and slowly lower your body until your upper arms are parallel with the floor. Your hips should drop straight down toward the floor. Hold for a beat, then exhale and straighten your arms back up to the starting position, and repeat.
Be careful not to lower your body too far or lean forward or away from the bench. You'll overstress your shoulders.

Take It on the Road

You know the story — you go on vacation or a business trip and your exercise routine goes out the window. Well, it's time to break that pattern! Next time you have to stay in a hotel, look at it as an opportunity to change up your workout. Bench dips, lunges, squats, and push-ups don't require any special equipment. Many hotels have gyms and pools. If there's only a pool, do your strength-training exercises in the water, which provides some extra resistance. If the hotel doesn't have any exercise facilities, do your homework — search the Internet for a gym nearby that offers day passes — most do!