Sets in the City 2

New York City has so many great places to work out for free – you just have to be creative!

I’ve got nothing against training in a gym, but with spring finally blooming after a long snowy winter, my brother Danny and I couldn’t wait to venture back out to the streets of Manhattan for another edition of Sets in the City.

We all have the opportunity to better our bodies every single day. Instead of sitting around waiting for things in your life to magically fall into place, go out and make opportunities for yourself. Learning to improvise with whatever’s in front of you is a helpful skill in the world of fitness, but it’s an even greater asset in everyday life.

Watch the video below to see Danny and I getting it in anywhere we can with scaffolding pull-ups, muscle-ups and of course, the human flag.

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  • Stephanie

    Love it!! can’t wait to bump into you! gonna be the first woman (that I know of anyway) to do a human flag! :)
    Great posts Al very inspiring.

  • Thor Falk

    Very cool!

  • Al Kavadlo

    Hey Stephanie – I have yet to see a woman do a full human flag. If you ever do it, make sure to get it on film and please send it to me! I would love to break the story!

  • Al Kavadlo

    Thanks Thor!

  • Matias W.

    Very cool

  • Matias W.

    Thanks for the book BTW, very interesting

  • Al Kavadlo

    Thanks Matias – glad you enjoyed the book!

  • vladimir

    Getting fizzycal i see, good work!

  • Al Kavadlo

    Haha yes – getting fizzycal indeed!

  • Eddie

    So awesome Al So lucky to bust it up like that in NYC! Keep on rocking brother

  • Al Kavadlo

    Thanks, Eddie!

  • Rickseedman

    Hey Al awesome stuff wit bro! congrats on training achievements too! and that music reminds me on double dragon haha

  • andrew

    WOW, better than your first city workout and gee your brother has some skills with the turning on the pull up.
    Thanks Al, loved it.

  • John Ricci

    The twisting pull ups that Danny did and the climbing/scaling the scaffolding triple muscle ups were absolutely Hard Core and BA… Well played and await Sets in the City 3, maybe a destination filming…. San Francisco? Room for the whole clan…

  • Al Kavadlo

    Thanks, Rick!

  • Al Kavadlo

    Yeah that rotating pull-up is way harder than it looks. Glad you dug this one.

  • Al Kavadlo

    Interesting proposal…maybe this summer. I will keep you posted.

  • Nunh

    Love this videos – inspires meto try some new moves. Those flags are sick!

  • Greg Battaglia

    Hey Al, I know you’ve said before that you sometimes lift weights and do kettleebell workouts, but how do you work your posterior chain when using only your bodyweight? I love using my bodyweight, but I find that my posterior chain is neglected if I don’t do deadlifts or kettlebell swings.

  • Al Kavadlo

    Thanks, Nunh! After years of practice, my human flag is finally getting pretty solid!

  • Al Kavadlo

    Hey Greg – Back bridges are a great bodyweight exercise for the posterior chain.

    But yeah – there’s no substitute for deadlifts!