SetCast Workouts
Workout Examples
Workout examples ready to copy.
Bodyweight Challenge
advanced
30 min
full-body
core
chest
legs
5x 40s Burpees :reps=12 20s Rest 40s Push Ups :reps=15 20s Rest 40s Squats :reps=20 20s Rest 1m 30s Rest 4x 45s Jump Lunges :reps=18 15s Rest 45s Pike Push Ups :reps=12 15s Rest 45s Mountain Climbers :reps=30 30s Rest 2m Rest 3x 40s Hollow Hold 20s Rest 40s Plank Jacks 20s Rest 40s Squat Jumps :reps=15 20s Rest 1m Rest 2x 30s Burpees :reps=10 15s Rest 30s High Knees 15s Rest 30s Plank 30s Rest
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workout
Core Conditioning
intermediate
18 min
core
3x 40s Plank 20s Rest 40s Dead Bug :reps=12 20s Rest 40s Bicycle Crunches :reps=20 20s Rest 1m Rest 3x 30s Side Plank Left 15s Rest 30s Side Plank Right 15s Rest 30s Hollow Hold 30s Rest
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workout
Full Body HIIT Advanced
advanced
25 min
full-body
core
legs
shoulders
5x 30s Burpees :reps=10 15s Rest 30s High Knees 15s Rest 30s Push Ups :reps=12 30s Rest 1m Rest 4x 40s Jump Lunges :reps=16 20s Rest 40s Plank Jacks 20s Rest 40s Squat Jumps :reps=15 30s Rest 1m 30s Rest 3x 30s Mountain Climbers :reps=24 15s Rest 30s Hollow Hold 15s Rest
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workout
Full Body Starter
beginner
8 min
full-body
30s Jumping Jacks 30s Rest 30s Squats 30s Rest 30s Wall Push Ups 30s Rest 30s High Knees 30s Rest 30s Glute Bridge 30s Rest 30s Bird Dog 30s Rest
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workout
HIIT Intermediate
intermediate
20 min
full-body
core
4x 30s High Knees 15s Rest 30s Mountain Climbers 15s Rest 30s Squat Jumps 30s Rest 1m Rest 4x 30s Burpees :reps=8 20s Rest 30s Skater Jumps 20s Rest 1m Rest 3x 40s Plank Jacks 20s Rest
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workout
Legs Beginner
beginner
12 min
legs
glutes
3x 40s Squats 20s Rest 40s Reverse Lunges 20s Rest 1m Rest 3x 30s Glute Bridge 30s Rest
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workout
Legs Intermediate
intermediate
18 min
legs
glutes
4x 45s Squats :reps=15 15s Rest 40s Lunges :reps=12 20s Rest 1m Rest 3x 40s Bulgarian Split Squats Left :reps=10 20s Rest 40s Bulgarian Split Squats Right :reps=10 20s Rest 1m Rest 3x 30s Wall Sit 30s Rest
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workout
Push & Core Beginner
beginner
12 min
core
arms
chest
4x 40s Push Ups 20s Rest 3x 30s Plank 20s Rest 2x 30s Mountain Climbers 30s Rest
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workout
Strength Endurance Advanced
advanced
22 min
full-body
chest
legs
core
5x 45s Push Ups :reps=15 15s Rest 45s Squats :reps=20 15s Rest 40s Mountain Climbers :reps=24 20s Rest 1m 30s Rest 4x 40s Pike Push Ups :reps=10 20s Rest 40s Reverse Lunges :reps=16 20s Rest 40s Hollow Hold 20s Rest
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workout
Upper Body Intermediate
intermediate
15 min
chest
shoulders
arms
4x 40s Push Ups :reps=12 20s Rest 30s Pike Push Ups :reps=8 30s Rest 1m Rest 3x 40s Diamond Push Ups :reps=10 20s Rest 30s Shoulder Taps :reps=16 30s Rest
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workout