SetCast Workouts
Workouts
Workouts ready to copy into SetCast.
10 Min CALISTHENICS CORE WORKOUT at Home
10-minute calisthenics core workout at home focused on abs, obliques, lower back, and hip flexors using bodyweight exercises and isometric holds taken from video.
intermediate
10 min
2x 40s Hollow Body Hold 20s Rest 40s 10x Supermans 20s Rest 40s 12x Double Compressions 20s Rest 40s Deadbugs 20s Rest 40s 19x Leg Wipers 20s Rest
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5 Min INTERMEDIATE CALISTHENICS WORKOUT
A 5-minute intermediate calisthenics workout combining upper body, core, mobility, and isometric strength with push-ups, Y-raises, leg compressions, Cossacks, planche leans, and a half hollow hold taken from this video.
intermediate
5 min
40s 8x Push Ups 15s Rest 40s 8x Y-Raise 15s Rest 40s 9x Leg Compressions 15s Rest 40s 10x Cossacks 15s Rest 40s Planche Lean 15s Rest 40s Half Hollow Hold
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Full Body Interval
A 20-minute intermediate full-body interval workout combining push-ups, squats, burpees, and mountain climbers to build strength, muscular endurance, and cardiovascular conditioning.
intermediate
20 min
5x 1m 10x Push Ups 1m 12x Squats 1m 8x Burpees 1m 16x Mountain Climbers
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Full Body Starter
A 6-minute beginner full-body workout combining simple bodyweight movements and light cardio to train the legs, chest, glutes, core, and overall coordination.
beginner
6 min
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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Legs & Glutes
A 9-minute beginner bodyweight lower-body workout targeting the quads, glutes, hamstrings, and legs with squats, reverse lunges, glute bridges, and wall sits.
beginner
9 min
3x 40s Squats 40s Reverse Lunges 20s Rest 40s Rest 3x 30s Glute Bridge 30s Wall Sit 20s Rest
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Rachel Olivia - Core Workout
A power workout for the core taken from this video.
intermediate
2x 40s 12x Kneeling wood chops Left 40s 12x Kneeling Wood chops Right 30s Rest 40s 12x Slow eccentric front raises 30s Rest 1m 20s 15x Straight leg sit ups 30s Rest 45s 15x Reverse crunches 30s Rest 40s 25x Weighted bicycles 40s 25x Russian twists 30s Rest 40s 10x Plank Pull throughs Left 40s 10x Plank Pull throughs Right 60x Mountain climbers 60s Rest
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Strength Interval
A 24-minute advanced bodyweight strength interval combining push-ups, squats, and reverse lunges for a simple full-body workout focused on muscular endurance and conditioning.
advanced
24 min
4x 2m 15x Push Ups 2m 20x Squats 2m 16x Reverse Lunges
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Upper Body Strength
A 14-minute intermediate bodyweight upper-body workout targeting the chest, shoulders, triceps, and core with push-ups, pike push-ups, diamond push-ups, and shoulder taps.
intermediate
14 min
3x 45s 12x Push Ups 20s Rest 45s 8x Pike Push Ups 30s Rest 1m 30s Rest 3x 40s 10x Diamond Push Ups 20s Rest 40s 16x Shoulder Taps 30s Rest
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