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

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Beginner-friendly workout

If you’re new to exercise, or have been inactive for a while, it’s best to start slow and build up your strength and cardio capabilities. This beginner-friendly workout

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Woman doing dead bug exercise outdoors in back yard

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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. Short bursts of activity can help boost

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

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Stability and balance

Try these stability and balance exercises to complement your cardiovascular and strength training. This will achieve many benefits such as reduced risk of injury, improving your ability to

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Woman outside in back yard doing stretching and strength exercises

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Total body strength

This workout combines movements that engage multiple muscle groups and is designed to target full body muscle strength, stability and control. Start small and aim to build up

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Man doing step up knee lifts in lounge room

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No running cardio

Cardiovascular activity (or cardio for short) supports heart health and helps improve endurance, energy levels and overall wellbeing. An alternative for the step exercise is marching on the

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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.
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Exercises Workouts Beginner Intermediate Advanced
Exercises

Single leg deadlift

Activates muscles of the legs, hips and back and develops balance and strength used in everyday movements like bending and

Exercises

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

Exercises

Russian twist

Develops muscles of the stomach and develops strength used in everyday movements like turning and reaching.
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

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

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

Exercises

Advanced shoulder push-up

Activates muscles of the shoulders and arms and develops strength used in everyday movements like pushing and reaching.
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

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

Mountain climber twists

Activates muscles of the stomach and hips and develops strength and coordination used in everyday movements like walking and climbing

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