Three Exercises You Can Do Anywhere

By Al Kavadlo

No time for the gym? You can still get a quick, effective workout wherever you are. The following three exercises will work your whole body without any equipment but the ground beneath your feet.


Squats work every muscle in your legs as well as your abs and lower back.

To perform a squat, stand up straight with your feet approximately shoulder width apart. Reach your arms forward and bend from your hips, knees and ankles, lowering until your hamstrings make contact with your calves, while keeping your heels flat on the ground the entire time. Pause briefly at the bottom before standing back up to the top position.

Some people may feel better with their toes turned out, while others will prefer to keep their feet parallel.

If standard bodyweight squats are too easy for you, try them on one leg!

Bear Crawl

These are fantastic for building strength and muscle in the entire upper-body, particularly the chest, shoulders, triceps and abs.

Start on all fours with your knees below your hips and your palms under your shoulders. Lift your knees a few inches from the floor and begin crawling forward, keeping your back flat and hips approximately shoulder height.


Handstands are great for strengthening your shoulders and arms. They are also good for your circulation.

Place your hands on the floor approximately 6-8 inches away from a wall. Keeping your arms locked, kick your legs into the air until your heels come to rest against the wall. It might take a few attempts to generate enough force from your kick to get yourself into position.

Once you are up, hold the position for time, then come down as gently as possible when the set is finished.

Do to their lightweight construction and flexibility, HYLETE's verge II shorts are the perfect fit for these exercises.

about the author

Al Kavadlo is one of the world’s leading experts in bodyweight strength training, and author of several books including the Amazon bestseller Get Strong. As lead instructor for the Progressive Calisthenics Certification (PCC), Al brings his unique coaching style to fitness trainers and enthusiasts around the globe. For more information, visit