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
Seated twist in a chair

Seated twist

Seated twist supports spinal mobility and flexibility, while gently releasing tension through the back and waist.
Exercises
Figure 4 stretch on ground

Figure 4 stretch

Figure 4 stretch aims to release tension in the hips and glutes while encouraging lower body flexibility and mobility.
Exercises
Seated shoulder opener in a chair

Seated shoulder opener

Seated shoulder opener trains shoulder mobility while gently stretching the chest and upper back.
Exercises
Chair pose

Chair pose

Chair pose works the legs, glutes and the core while challenging balance and building lower body strength.
Exercises
Butterfly pose

Butterfly pose

Butterfly pose gently opens the hips and inner thighs to reduce tightness and support flexibility.
Exercises
Triangle pose

Triangle pose

Triangle pose stretches the hips, hamstrings, chest and spine while challenging balance.
Exercises
Seated side stretch

Seated side stretch

Seated side stretch helps to stretch the shoulders, ribs and spine, supporting better mobility and breathing.
Exercises
Standing hip lunge with arms extended overhead

Hip lunge

Hip lunge works the legs and core while stretching the hips and challenges balance and coordination.
Exercises
Sphinx pose

Sphinx pose

Sphinx pose gently works the spine while opening the chest and supporting spinal mobility.
Exercises
Puppy pose

Puppy pose

Puppy pose stretches the shoulders, chest, and upper back while supporting ​spinal mobility.
Exercises
Boat pose

Boat pose

Boat pose works the deep core muscles and trains balance and hip control.
Exercises
Warrior 2

Warrior 2

Warrior 2 pose helps to build strength in your legs, while stretching the hips and challenging your balance.

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