Explore our collection of free workouts and exercises

Discover free and easy ways to be more active with the following physical activities.
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 workout can be done in just 10 minutes at home.
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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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Demonstration of a step-up with knee lift

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
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.
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
Demonstration of a lunge with twist

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
Demonstration of a lunge with bicep curl

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
Demonstration of a contralateral limb raise on hands and knees

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
Demonstration of a chair squat

Chair leg squats

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

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