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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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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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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.

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Stability and balance

Part of ageing well involves maintaining your stability and balance. This workout is a great addition to regular cardio and strength training and will challenge your body in

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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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No running cardio

Get the cardio benefits your heart needs, without the running. This workout will help build endurance, boost energy and support your overall wellbeing.

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Quick core workout

Increasing your core strength helps to provide stability to your spine, improves posture, assists with managing lower back pain and can improve your ability to undertake daily tasks.

Single leg deadlift

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

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 stepping sideways.

Russian twist

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

Backward lunge with front kick

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

Lunge with bicep curl

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

Chair single leg squats

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

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.

Advanced shoulder push-up

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

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.

Advanced jumping jacks

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

Three way arms

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

Mountain climber twists

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

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