I found this one on msn.com. The basis for this workout is if your traveling and your hotel doesn’t have a gym. This would also be good for college students and anyone else that can’t make it to a gym. This program does require the use of exercise bands so if you don’t have any just skip those excercises.

One-Leg Lunges: Stand with your back to the bed, and place your right foot on it. Hold on to something sturdy for support. Slowly lower yourself by bending your left knee. Make sure you can always see your left toes. If you can't, move forward so that your knee stays behind your toes when you bend. Hold, then slowly come back up. Repeat with the right leg.

Push-Ups: Lie on your stomach on top of a towel or blanket with your knees bent, ankles crossed, and hands by your shoulders. As you press into the floor and straighten your arms, slowly lift your chest, hips and thighs. Hold, then slowly lower. Before you touch the floor, push up again.

Back Extensions: Lying on your stomach, place your hands under your chin. Keeping your feet on the floor, slowly lift your head and chest about 3 to 5 inches. Hold, then slowly lower.

Crunches:Lie on your back with your knees bent, feet flat on the floor, and hands behind your head. Pressing your lower back to the floor, slowly lift your head, shoulders and upper back. Hold, then slowly lower.

Chair Dips: Sitting on the edge of a chair, place your hands on the edge by your butt. (Make sure the chair is stable and won't slide out from under you.) Move your feet a few steps forward so your butt is off the chair and your knees are bent at 90-degree angles. Bending your elbows so they point behind you, lower yourself as far as comfortable. Hold, then slowly press back up.

Triceps Extensions: With a towel around your neck, drape the band over the back of your neck, and bend your arms to hold the band near your chest. Keeping your elbows at your sides, straighten your arms. Hold, then slowly release.

Lateral Raises: Sitting on a chair, place the end of the band under or around your right foot, and hold the other end in your right hand with your arm down at your side. Keeping a slight bend in your elbow, slowly lift your right arm out to your side until it's about shoulder height. Hold, then slowly lower. Repeat with the left arm.

Biceps Curls: Sit on a chair with the band under both feet. With your elbows at your sides, bring your hands toward your shoulders. Hold, then slowly lower.

Seated Rows: Sit on the floor with your back straight and legs out in front, knees slightly bent. Loop the band over your feet at the arches. Squeezing your shoulder blades, pull your arms back toward your chest so that your elbows are pointing behind you. Hold, then slowly release.