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ANYWHERE WORKOUT
By Al Kavadlo
   
ANYWHERE WORKOUT
 

Fitness phenom, AL KAVADLO, known for his street workouts, yogi lifestyle, extreme strength training and top selling novels. He has also just come out with a new book (his 4th) “Stretching Your Boundaries” which has hit #1 on Amazon’s Top Exercise & Fitness list. His whole idea behind fitness is that you can workout absolutely anywhere and you don’t have to go to a gym to be fit. He believes that fitness is not a short-term goal, but a life-long journey and lifestyle.

Al Kavadlo has created the perfect ANYWHERE Work-Out to whip your body into shape.

1. SQUATS

Stand up straight with your feet shoulder width apart. Engage your core and brace your back as you lower your butt towards your heels and raise your arms straight out in front of you. Keep your chest tall and chin up. Aim to get your hips below your knees before returning to the top position.

2. PUSH-UPS

Get into a horizontal position facing the ground with your palms on the floor below your shoulders and your feet together. Keep your body in a straight line from your toes to the back of your head as you lower your chest to the ground and press yourself back to the top position. Be careful to avoid bending at the hips. Beginners should start from their knees instead of their toes to reduce the difficulty.

3. PULL-UPS

Grasp an overhead bar with your palms facing away from your body. Brace your trunk and avoid shrugging your shoulders as you bend your arms and pull your chest toward the bar. Lower yourself back down with control. Beginners may use an exercise band or a step to provide assistance if necessary.

4. HANGING LEG RAISES

While hanging from a pull-up bar with an overhand grip, slowly curl your hips forward and raise your legs up and out in front of your body until they are parallel to the ground. Carefully lower them back to a full extension, being mindful not to swing or create momentum. Beginners should start by bringing the thighs parallel to the ground with bent knees before attempting the straight-leg variant. More advanced practitioners may add trunk rotation for an additional challenge and/or try to lift the legs above parallel.

5. REVERSE PLANKS

Sit on the floor with your legs extended straight in front of you and your palms on the ground just outside your hips. Press your hands into the floor and lift yourself up by contracting your hamstrings, glutes and other posterior musculature. Drop your head back, press your chest up and try to look behind you. You’ll wind up looking like an upside-down plank. Hold this position for time.

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