Explore our collection of free workouts and exercises

Discover free and easy ways to be more active with the following physical activities.
Woman performing mountain climbers on a workout mat in the backyard

Feature Exercises

No running cardio

Get the cardio benefits your heart needs, without the running.
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Man doing squat exercise in back yard

Feature Exercises

Whole-body workout

This whole-body workout requires nothing but a mat and chair and will leave you feeling invigorated and energised!
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Woman doing dead bug exercise outdoors in back yard

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.
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Female doing lunges in lounge room for stability, strength and balance

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
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Woman outside in back yard doing stretching and strength exercises

Feature Exercises

Total body strength

This workout engages multiple muscle groups and is designed to target full body muscle strength, stability and control.
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A person doing a core strengthening exercise on a mat

Feature Exercises

Quick core workout

Increasing your core strength helps provide stability to your spine, improves posture, can help manage low back pain and improve overall function.
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Exercises Workouts Beginner Intermediate Advanced
Exercises
Demonstration of a supine bridge with leg extension

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.
Exercises
Demonstration of a superman hold lying face down

Superman

Activates muscles of the back, hips and shoulders and develops strength used in everyday movements like standing tall and lifting.
Exercises
Demonstration of a step-up with knee lift

Step up knee lifts

Activates muscles of the legs and hips and develops strength and balance used in everyday movements like climbing stairs.
Exercises
Demonstration of a squat with reach and jump

Squat reach and jump

Activates muscles of the legs and develops strength and power used in everyday movements like jumping and standing up.
Exercises
Demonstration of a squat with pull-up

Squat pull up

Activates muscles of the legs, back and arms and develops strength used in everyday movements like lifting and pulling.
Exercises
Demonstration of a single-leg deadlift

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.
Exercises
Demonstration of a side lunge with punch

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.
Exercises
Demonstration of a side lunge

Side lunges

Activates muscles of the legs and hips and develops strength used in everyday movements like stepping sideways and squatting.
Exercises
Demonstration of a Russian twist seated on the floor

Russian twist

Develops muscles of the stomach and develops strength used in everyday movements like turning and reaching.
Exercises
Demonstration of a bent-over row

Rows

Activates muscles of the upper back and shoulders and develops strength used in everyday movements like pulling and carrying.
Exercises
Demonstration of a push-up

Push ups on bench/wall/floor

Activates muscles of the chest, shoulders and arms and develops strength used in everyday movements like pushing.
Exercises
Demonstration of a press plank, moving from forearms to hands

Press and plank

Activates muscles of the arms and stomach and develops strength used in everyday movements like stabilising and supporting the body.

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