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Advanced Calisthenics: L Sit Pull Up & Archer Push Up

A 45-minute calisthenics session at advanced level. 10 video-guided movements — including L Sit Pull Up and Archer Push Up — using bodyweight. Follow along with demo clips, timed rests and set logging.

45 min 10 exercises

The workout

  1. 1

    L Sit Pull Up

    4 × 5

    Maintain a strong L-sit throughout the pull-up. Works back, biceps, and core.

  2. 2

    Archer Push Up

    4 × 6

    Extend one arm out to the side, driving through the working arm. Works chest, triceps, and shoulders.

  3. 3

    TRX Single Leg Split Squat

    4 × 8

    Keep the front knee aligned over the ankle, dropping the back knee. Works quads, glutes, and balance.

  4. 4

    Bodyweight Half Sissy Squat Wall Supported

    4 × 10

    Lean back, pushing knees forward while keeping hips extended. Works quads and hip flexors.

  5. 5

    TRX Wide Grip Inverted Row

    4 × 12

    Pull chest towards hands, squeezing shoulder blades together. Works lats, rhomboids, and biceps.

  6. 6

    TRX Push Up To Side Plank

    4 × 8

    Perform a push-up, then transition into a stable side plank. Works chest, triceps, and obliques.

  7. 7

    Plank Power Tuck

    4 × 15

    Drive knees towards chest from a plank, then powerfully extend back. Works lower abs and hip flexors.

  8. 8

    TRX Supine Plank

    40s

    Keep body straight from head to heels, engaging glutes and core. Works posterior chain and core stability.

  9. 9

    Bear Plank Kickback

    4 × 10

    Maintain a stable bear plank as you extend one leg back. Works core stability and glutes.

  10. 10

    Janda Sit Up

    4 × 15

    Engage hamstrings to prevent hip flexor dominance during the sit-up. Works rectus abdominis.

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