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The Wherever Workout
Learn how to be resourceful and “equip”
yourself to exercise anywhere at anytime.
Presented by Amy C. Rizzotto
Owner and Founder, MOARfit
Online at www.MOAR-fit.com

Sitting is Killing Us
Illustration by Robin Davey for Time Magazine

FACT: The average American sits
for more than 8 hours each day.
Sitting for more than 7
hours contributes to
blood pressure spikes
and abnormal insulin
levels. For every hour of TV
watched after the age
of 25 we reduce life
expectancy by 21.8
minutes. Smoking a
single cigarette reduces
life expectancy by about
11 minutes.
Adults who sit for > 11 hours/day have a 40%
increased risk of dying within 3 years
compared with those who sit for < 4
hours/day. Chances of dying are 15% higher
for those who sit 8-11 hours/day, compared
to 4 hours/day.
A recent review of 43 studies analyzing
daily activity and cancer rates found
that people who reported sitting for > 8
hours/day had a 24% greater risk of
developing colon cancer, a 32% higher
risk of endometrial cancer and a 21%
higher risk of lung cancer.

What are we waiting for??
Time to stand up!

Exercise Break #1
• Spare Tire Burners
– 20 reps each side
– Burns ~30 calories
• Leg Toners
– Do until you shake
– Sit up tall!
• Desk Push Ups
– 10 reps, two times
– Keep torso as straight as possible
• Chair Tricep Dips
– 10 reps, two times. Knees over ankles, elbows hug in
• Seated Torso Crunch
– Repeat 15-20 times to burn ~30 calories
– Added challenge: hold every 5th one for 15-20 seconds

What’s Stopping You?
• Lack of equipment
• Lack of accountability
• Fatigue
• Job Stress
• Fear
• Feeling Stuck

But first…
…a stretch break!

Exercise Break #2
1. Kneeling Hip Flexor Stretch
2. Squat or Childs Pose
3. Assisted Quad Stretch
4. Supine Single Leg Stretch.
5. Supported Fish.

The Wherever Workout
• Assess your surroundings
• Create and collect “equipment”
• Come up with a plan
• Do it!

Assess Your Surroundings
• Is there an open space you can safely
move around in? Can you make one?
• What do you need to do to feel more
comfortable moving your body?

Create and Collect “Equipment”
• Chair
• Bed
• Towel
• Bench
• Floor
• Desk
• Couch
• Wall
• Pillow

Come Up with a Plan
Two Magic Formulas
Pyramid
6 exercises counting 10, 20, 30, 40, 50,
60 reps or seconds. Repeat 3 times.
Example Pyramid:
10 Plyometric Moves
20 Reps of Abs
30 Lower Body Reps
40 Seconds of Cardio
50 Upper Body Reps
60 Second Isometric Hold
Time: approx. 20 minutes
Timed
6 exercises counting 45 seconds on
and 15 seconds off. Repeat 3 times.
Example Exercises:
1. Alternating Lunges
2. Mountain Climbers
3. Reverse Squats
4. Triceps Dips
5. Goddess Hops
6. Walk-Out Planks
Time: approx. 20 minutes

Come Up with a Plan
Try this on for size: DIY Standing Desk
By simply changing your work style from chair-based to standing,
you can burn 500 to 1,000 extra calories a day.

Do It!
On a recent NPR podcast, Roz Savage discussed fear and comfort zones. Roz left
her consulting job years ago to pursue her dream of rowing across the Atlantic,
Pacific and Indian Oceans, solo…in a 23 foot boat.
Would Roz consider herself fearless?
“I was terrified for the first two weeks on the ocean. I had no confidence in the boat or
myself. But after some time, I learned a few things about fear. Namely, there is a
limit on how long you can be afraid for…after a couple weeks of
being completely terrified, you sort of get used to it and your comfort zone
expands to accommodate your new normalcy.”
Would you?
When something is new, sometimes the only way to get past
feeling stuck is to just do it, over and over again until you
are beyond it and your comfort zone expands.

Thank You!
Stay in touch with Amy:
Twitter - @MOARfit
Instagram - @MOARfit
Facebook - /MOARyoga
Web - www.MOAR-fit.com
Email: amy@moar-fit.com

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