Sets In The City

Always on the hunt for fun and creative ways to exercise, my brother Danny and I recently ventured out to practice some of our moves throughout the streets of Manhattan.

In addition to the usual array of scaffold pull-ups, muscle-ups and dips, we also practiced human flags, shrimp squats and hand balancing. It was chilly out, but after working out in the snow, this was a breeze.

For those of you who have a hard time fitting exercise into your day, remember that fitness and life are one in the same. You don’t need a gym to work out when the whole world is a playground!

Watch the video below for more:

37 thoughts on “Sets In The City

  • By Milan Stanojevic -

    haha! great post! made me laugh and got me motivated!

    great work Al, keep it up!

    • By Al Kavadlo -

      Thanks, Milan! This video is my favorite one that I’ve done so far!

      • By David -

        He Al! Come on out to Seattle to presente one of your grand seminars!

      • By David -

        Hey Al! Why don’t you come out to Seattle to present one of your great seminars!!

        • By Al Kavadlo -

          It would be my pleasure! If you are serious about holding a bodyweight training seminar in Seattle, send me an e-mail and maybe we can make it happen.

  • By Anonymous -

    Definitely one of your best vids, Al: funny, inspiring, amazing in a “I could do that!” kind of a way (even if I couldn’t 😉

    • By Al Kavadlo -

      Thanks, Jeff! Keep training hard – you have the potential to do anything you want!

  • By Anonymous -

    I want to work out with you!

    • By Al Kavadlo -

      You should come take my TRX class at Nimble Fitness! E-mail me for more info.

  • By Dragonmamma/Naomi -

    What’s with all the scaffolding in New York? I’ve lived in Santa Rosa, California for 26 years, and I think I’ve only ever seen scaffolding TWICE. (And it was gone within a month.)

    What do you call that upward pole-shimmy that your brother does at 51-seconds? That’s insane!

    • By Al Kavadlo -

      Upward pole shimmy sounds good to me. There is always construction in NYC!

  • By Mike Lieberman -

    Oh snap! There really is no need for a gym membership. Just some good ol creativity. Thanks for the inspiration.

    • By Al Kavadlo -

      Your imagination is your only limitation. I hope you get some reps in today, Mike!

      • By Mike Lieberman -

        Heading over to muscle beach at 330. I’m on it son.

  • By Lancehogle -

    Love the confused look on the womans face at 1:43-1:46 when you were doing the human flag on the tree. Great video, keep them coming!

    • By Al Kavadlo -

      I edited it out, but she actually yelled at us because we we’re “hurting the tree!” My hands got cut up, but I think the tree was okay.

  • By Trevor -

    I was a little concern about the tree for the moment, but it look like it held up find. lol It’s stronger than it looks. It does give a cool look. Like your hanging on during a twister or a hurricane.

    I love some of the ideas. I plan to do some hunting outside for public work stations.

    • By Al Kavadlo -

      Trees are really hard to human flag on – and yeah it looks so cool! It’s something that I have been trying to do for a while and I’m stoked I finally got it.

      Fitness is everywhere!

  • By Jenifermparker -

    i have to share this one just on the title alone. . .

    • By Al Kavadlo -

      Ha thanks, Jenifer – you know how I love puns!

  • By John -

    Yep absolutely one of the best videos. The great thing is you guys are having fun.This is inspiring because on any daily walk, you can just bust out and put a little money in the fitness bank and then be on your way again. I am going deposit mine today in SFO branch while looking for a new place to live, far away from TSP…. sad……

    • By Al Kavadlo -

      “because on any daily walk, you can just bust out and put a little money in the fitness bank and then be on your way again” – I love this! Thanks John!

  • Pingback: Tweets that mention Al Kavadlo – We're Working Out! » Sets In The City --

  • By Nunh -

    Excellent – great creativity!

    • By Al Kavadlo -


  • By Jesse Kavadlo -

    This is a great video. I love how no one even looks, unless you edited those out, too.

    Al, did you write and record the title music? Your readers probably don’t even know about your other life as a talented musician.

    • By Al Kavadlo -

      Hey Jesse – I did in fact write, perform and record the theme music. In fact, there’s a lot that you know about me that most people don’t – for example, my readers don’t know that Danny isn’t my only brother!

      If we ever have the opportunity, it would be cool to do a video with all three of us one day – better start practicing your human flag!

  • By Anonymous -

    I agree with others, Al. This is one of your best posts yet! “Fitness and Life are one and the same” — so well said. Thank you for all of your hard work with me, I’m looking forward to my fittest summer ever. To any of you out there considering training with Al, do it! He’s the real deal.

    • By Al Kavadlo -

      Thanks, Katie! But as you know, results like yours don’t just happen without hard work and dedication. I may help lead the way, but you’re the one walking the path.

  • By INFOFIT -

    Wow Al, this is awesome!

    • By Al Kavadlo -


  • By Gregg -

    Very fun and inspiring! I love the blasé New Yorkers walking by.

    • By Al Kavadlo -

      Thanks, Gregg!

  • By Shaunito -

    Love the vid Al. I’m a country bumpkin these days and find that there’s always a tree, narrow bridge across a little stream or river, or even just the plain old ground to play with. Haven’t been to a gym in a long time and after getting more ideas from your vids, I don’t reckon I’ll be stepping foot in one any time soon.


    • By Al Kavadlo -

      Thanks, Shaunito! You definitely don’t need a gym to get it in!

  • By Hans -

    That was a lot of fun to watch. I need to show it to my younger children to give them a sense of what’s possible when combining play with life.

    • By Al Kavadlo -

      Thanks, Hans! The children are the future!

Comments are closed.