Beginner Page 2

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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 workout can be done in just 10 minutes at home.

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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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Step up knee lifts

Activates muscles of the legs and hips and develops strength and balance used in everyday movements like climbing stairs.

Trunk rotations

Trunk rotations target mobility in the upper body and spine and may help reduce stiffness.

Standing calf stretch

This stretch supports ankle flexibility and comfortable walking and movement.

Eyes closed nose touch

Eyes Closed Nose Touch trains balance, coordination and body awareness.

Heel-to-toe walking

Heel-to-toe walking trains dynamic balance, coordination and walking stability.

Incline push-up using desk

Incline push-ups train the muscles of the chest, shoulders and core while placing less load on the body than a push-up on the floor.

Gentle mobility – pelvic tilt

Pelvic tilts support mobility of the lower back and pelvis while gently activating the core muscles.

Front arm raises

Front arm raises train the muscles of shoulders and support everyday lifting movements.

Toe taps

Toe taps train single-leg balance, coordination and lower limb control.

Standard glute bridge

Glute bridges train the gluteal muscles, hamstrings and abdominal muscles while supporting hip and lower back function.

Tandem stance

Tandem stance trains balance and body awareness by challenging your ability to stay steady in a narrow position.

Gentle standing back extensions and flexion

This stretch helps relieve tension and support mobility in the upper back and shoulders.

Gentle mobility – around the world

Around the worlds train shoulder mobility and support movement through the upper body.

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