Intermediate: Pull-ups, L-sit & Pike Push-ups
Step up your calisthenics game with these effective exercises.
Introduction
Intermediate calisthenics involves more challenging movements that build strength and control. Pull-ups, L-sits, and Pike Push-ups will take your training to the next level by targeting multiple muscle groups and improving your core stability.
💪 Pull-ups
Targets: Back, biceps, shoulders, and core
- Grab the pull-up bar with palms facing away, hands shoulder-width apart
- Pull your body upward until your chin clears the bar
- Lower yourself slowly with control
Tips: Use assisted pull-ups or resistance bands if needed. Engage your core for better form.
⚡ L-sit
Targets: Core, hip flexors, shoulders, and triceps
- Sit on the floor with legs extended
- Place hands on the floor beside your hips and lift your body off the ground
- Keep legs straight and parallel to the floor
Tips: Start with tucked L-sits and gradually extend your legs as you get stronger.
🦵 Pike Push-ups
Targets: Shoulders, triceps, and upper chest
- Start in a downward dog yoga position with hips raised
- Bend your elbows and lower your head towards the ground
- Push back up to the starting position
Tips: Keep your legs straight and hips high. Use a wall for assisted pike push-ups if needed.
🗓 Sample Routine
- Monday: 3 sets of 6-8 pull-ups
- Wednesday: 3 sets of 15 seconds L-sit hold
- Friday: 3 sets of 10 pike push-ups
✨ Why Intermediate?
- Builds upper body and core strength
- Prepares you for advanced calisthenics skills
- Improves body control and endurance