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OPERATIONS

Fit for the Executive Suite

Hotels with a sweaty twist on room service.
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A handful of upscale hotel chains are making on-the-road exercise more convenient with in-room workout options. These new additions cater to business customers, many of whom want to multitask while they exercise -- by making private phone calls on the treadmill, for instance -- or work long hours that don't sync with those of the hotel gym.

Hilton is offering guests complimentary use of what it calls a mini-gym, a bag of goodies put together by Bally Total Fitness that contains a mat, rubber resistance tubes, dumbbells, and a booklet of suggested exercises. Marriott and Omni offer similar kits, and Omni's also includes an AM/FM headset. Also at Omni, guests can order treadmills for their rooms for $15 per night.

For a more mellow routine, Kimpton has its own 24-hour yoga channel and supplies guests with a complimentary yoga basket that includes a mat, strap, and block. The Westin offers a handful of fitness hotel rooms at many of its North American locations for an extra fee of about $20 a night. They come equipped with a treadmill or stationary bike, along with dumbbells, a yoga mat, and a yoga and Pilates DVD.

Guests at Four Seasons hotels can order free workout videos and can have rowing machines, treadmills, or nearly any other exercise machine delivered to their rooms for a fee that is typically about $200 a night. The Four Seasons also counters the excuse of forgetting exercise gear: It lends workout shoes and clothes to its guests. Given that exercise can combat business travel stress, not to mention dining indulgences, road warriors could benefit from checking into these options.

Lunges

Step forward with right leg. Your front thigh should be parallel to the floor and your calf straight above your ankle; your back leg should be almost to the floor. Hold this pose for five seconds. Rise slowly and repeat with the other leg.

Repeat: 8-12 reps; 1-3 sets
Tones Quads, hamstrings, and Glutes

Lateral raises

Holding the handles of a rubber resistance tube in each hand, step forward onto the middle of the tube with one foot. Then raise both arms laterally until they reach shoulder height and your body forms a T shape.

Repeat: 8-12 reps; 1-3 sets
Tones Shoulders

Mountain climbers

Kneel on the floor and put both hands down. Bring your right knee to your chest and extend your left leg back. Reverse the leg position as quickly as you can for 30 to 60 seconds. For best results, alternate with cardio exercises.

Repeat: 3 sets
Cardio and general toning




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