Explore our collection of free workouts and exercises

Discover free and easy ways to be more active with the following physical activities.
Quick lunch-break workout: couple doing lunges in lounge room

Feature Exercises

Quick lunch break workout

Struggling to find time to move more? This mini-workout can be done on your lunch break. For extra fun, complete it with a work colleague.
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Couple workout doing plank pushup in lounge room

Feature Exercises

On-the-go strength

This workout is designed to increase your muscular strength, targeting all of your major muscle groups. A great all-round workout to help preserve your body.
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Feature Exercises

Step up knee lifts

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

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Exercises Workouts Beginner Intermediate Advanced
Exercises

Press and plank

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

Plank push-ups

Activates muscles of the stomach, arms and chest and develops strength used in everyday movements like supporting and moving your body.
Exercises

Lunge with twist

Activates muscles of the legs and stomach and develops strength and coordination used in everyday movements like turning and stepping.
Exercises

Backward lunge with front kick

Activates muscles of the legs and develops strength and balance used in everyday movements like stepping and kicking.
Exercises

Lunge with bicep curl

Activates muscles of the legs, arms and shoulders and develops strength used in everyday movements like lifting and carrying.
Exercises

Lateral hops

Works muscles of the legs and develops strength and balance used in everyday movements like changing direction quickly.
Exercises

Jumping jacks

Activates muscles of the whole body and develops coordination and fitness used in everyday movement and activity.
Exercises

Fast step ups

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

Contralateral limb raises

Uses muscles of the back, hips and stomach and develops balance and control used in everyday movements like walking and stepping.
Exercises

Chair single leg squats

Activates muscles of each leg and develops strength and control used in everyday movements like standing up from a chair.
Exercises

Chair leg squats

Activates muscles of the legs and develops strength used in everyday movements like sitting and standing.
Exercises

Advanced dips on floor/bench

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

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