Explore our collection of free workouts and exercises

Discover free and easy ways to be more active with the following physical activities.
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Exercises Workouts Beginner Intermediate Advanced
Exercises

Advanced press and plank

Activates muscles of the upper body and stomach and develops strength and control used in everyday movements like lifting and stabilising.
Exercises

Advanced jumping jacks

Develops muscles of the whole body and develops fitness and coordination used in everyday movement and active play.
Exercises

Three way arms

Activates muscles of the arms and shoulders and develops strength used in everyday movements like lifting and reaching.
Exercises
Demonstration of a sprinter sit-up

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.
Exercises
Demonstration of a tricep dip using a bench

Dips on floor/bench

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

Dead bugs

Works deep stomach muscles and develops coordination and control used in everyday movements like reaching and lifting.
Exercises
Demonstration of mountain climber twists in a plank position

Mountain climber twists

Activates muscles of the stomach and hips and develops strength and coordination used in everyday movements like walking and climbing stairs.
Exercises
Demonstration of a shoulder push-up

Shoulder push-up

Activates muscles of the shoulders and arms and develops strength used in everyday movements like pushing.
Exercises
Advanced Push Up

Advanced push ups

Activates muscles of the chest, shoulders, arms and stomach and develops strength used in everyday movements like pushing and lifting.
Exercises
Advanced Plank Push Up

Advanced plank push-ups

Activates muscles of the stomach, arms and chest and develops strength and control used in everyday movements like lifting and stabilising the body.
Exercises
Demonstration of a three-way crunch

Three way crunches

Uses muscles of the stomach and develops strength and control used in everyday movements like bending and sitting up.
Exercises
Demonstration of the cat-cow yoga movement on hands and knees

Cat and cow stretch

Gently mobilises the spine with alternating arching and rounding. Inhale to arch your spine, exhale to round your spine. Aim for 5 breaths, moving and breathing slowly.

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