Exercises

Exercises

Explore our collection of free workouts and exercises

Discover free and easy ways to be more active with the following physical activities.

Feature Exercises

Whole-body workout

This whole-body workout requires nothing but a mat and chair and will leave you feeling invigorated and energised!

Feature Exercises

10 minute home workout

Don’t have time for a full 30-minute workout? No problem! This quick, at-home workout can be done in just 10 minutes.

Feature Exercises

Stability and balance

Part of ageing well involves maintaining your stability and balance. This workout is a great addition to regular cardio and strength training and will challenge your body in

Feature Exercises

Total body strength

This workout engages multiple muscle groups and is designed to target full body muscle strength, stability and control.

Feature Exercises

No running cardio

Get the cardio benefits your heart needs, without the running. This workout will help build endurance, boost energy and support your overall wellbeing.

Feature Exercises

Quick core workout

Increasing your core strength helps to provide stability to your spine, improves posture, assists with managing lower back pain and can improve your ability to undertake daily tasks.

Sprinter sit up

Uses muscles in the stomach and hips and develops strength and coordination used in everyday movements like bending and getting up from the floor.

Supine bridge with leg extension

Activates muscles of the hips, legs and stomach and develops strength and stability used in everyday movements like standing up and walking.

Superman

Activates muscles of the back, hips and shoulders and develops strength used in everyday movements like standing tall and lifting.

Step up knee lifts

Activates muscles of the legs and hips and develops strength and balance used in everyday movements like climbing stairs.

Squat reach and jump

Activates muscles of the legs and develops strength and power used in everyday movements like jumping and standing up.

Squat pull up

Activates muscles of the legs, back and arms and develops strength used in everyday movements like lifting and pulling.

Single leg deadlift

Activates muscles of the legs, hips and back and develops balance and strength used in everyday movements like bending and picking things up.

Side to side lunge with punches

Uses muscles of the legs, arms and shoulders and develops strength and coordination used in everyday movements like reaching and stepping sideways.

Side lunges

Activates muscles of the legs and hips and develops strength used in everyday movements like stepping sideways and squatting.

Russian twist

Develops muscles of the stomach and develops strength used in everyday movements like turning and reaching.

Rows

Activates muscles of the upper back and shoulders and develops strength used in everyday movements like pulling and carrying.

Push ups on bench/wall/floor

Activates muscles of the chest, shoulders and arms and develops strength used in everyday movements like pushing.

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