Beginner

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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No running cardio

Get the cardio benefits your heart needs, without the running.

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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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Quick core workout

Increasing your core strength helps provide stability to your spine, improves posture, can help manage low back pain and improve overall function.

Workouts

Yoga for beginners

Yoga can build strength, awareness, and harmony in both your body and mind. It’s also great for your flexibility and a good way to build strength.

Exercises

Superman

Activates muscles of the back, hips and shoulders and develops strength used in everyday movements like standing tall and lifting.

Exercises

Rows

Activates muscles of the upper back and shoulders and develops strength used in everyday movements like pulling and carrying.

Exercises

Push ups on bench/wall/floor

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

Exercises

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 leg squats

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

Exercises

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

Dips on floor/bench

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

Exercises

Shoulder push-up

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

Exercises

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.

Exercises