Lisa Reed, a Washington, D.C.-area-based certified personal trainer, and owner of Lisa Reed Fitness, designed the following circuit so you don’t even have to leave your hotel room. All you need is a little space, a chair and a lot of motivation.

First, roll out of bed and warm up to reduce injury and get your blood circulating. Reed recommends you perform the “World’s Best Stretch” three times on each leg, alternating from one side to the other.

Additional warm-up exercises can include hip swings and jumping jacks.