Copying a database to another server

Im running SQL Server 2005 Express with SQL Server Management studio installed on my laptop. After updating my database, how do I copy the entire contents to the main server in the office, which is running windows server 2003 and SQL Server 2000 Developer Edition.
And is it possible to do it all from my laptop?

right click the database an you will see a context menu. on one of the sub menus here you will see generate script. In the wizard, one of the options is to specify sql 200 compatible

After running the script on the office server, right click on the database, select export, follow the steps in the wizard to export the data.