Explore our collection of free workouts and exercises

Discover free and easy ways to be more active with the following physical activities.
Low lunge to stretch tight hips

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Stretching for tight hips

This sequence is designed for those that have tight hips and may experience discomfort in the low back, groin, and legs.
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Woman performing mountain climbers on a workout mat in the backyard

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No running cardio

Get the cardio benefits your heart needs, without the running.
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Quick lunch-break workout: couple doing lunges in lounge room

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Quick lunch time workout

Struggling to find time in the day to move more? This mini workout can be completed during your lunch break.
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A person doing a core strengthening exercise on a mat

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Quick core workout

Strengthening the muscles in your abdomen, back and pelvis can help improve balance and mobility, and make everyday activities easier.
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Couple workout doing plank pushup in lounge room

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On-the-go strength

This workout is designed to increase strength, targeting all of your major muscle groups. A great all-round workout to help maintain function.
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Female doing lunges in lounge room for stability, strength and balance

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Stability and balance

Part of ageing well involves maintaining your stability and balance. This workout is a great addition to cardio and strength training.
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Exercises Workouts Beginner Intermediate Advanced
Workouts
Low lunge to stretch tight hips

Stretching for tight hips

This sequence is designed for those that have tight hips and may experience discomfort in the low back, groin, and legs.
Workouts
Reverse warrior

Yoga for beginners

Yoga can help build strength, awareness, and harmony in both your body and mind. It’s also great for your flexibility.
Exercises
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Calf raises

Calf raises train the calf muscles and your ankle stability.
Exercises
Demonstration of a superman hold lying face down

Superman

Activates muscles of the back, hips and shoulders and develops strength used in everyday movements like standing tall and lifting.
Exercises
Demonstration of a bent-over row

Rows

Activates muscles of the upper back and shoulders and develops strength used in everyday movements like pulling and carrying.
Exercises
Demonstration of a push-up

Push ups on bench/wall/floor

Activates muscles of the chest, shoulders and arms and develops strength used in everyday movements like pushing.
Exercises
Demonstration of a contralateral limb raise on hands and knees

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
Demonstration of a chair squat

Chair leg squats

Activates muscles of the legs and develops strength used in everyday movements like sitting and standing.
Exercises
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Gentle mobility – cat and cow

Cat and cow supports spinal mobility and may help reduce stiffness in the back.
Exercises
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Seated glute figure 4 stretch

A seated glute figure 4 stretch stretches the muscles of the hips and glutes while supporting hip mobility.
Exercises
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Standard squat

A squat trains the legs, hips and glute muscles to help support everyday movements such as sitting and standing.
Exercises
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Sprinter sit up

Sprinter sit ups work your core and hips, while developing strength and coordination.

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