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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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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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 workout can be done in just 10 minutes at home.
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Woman outside in back yard doing stretching and strength exercises

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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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Demonstration of a step-up with knee lift

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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.

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Exercises Workouts Beginner Intermediate Advanced
Exercises
Demonstration of a tricep dip using a bench

Dips on floor/bench

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

Trunk rotations target mobility in the upper body and spine and may help reduce stiffness.
Exercises
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Standing calf stretch

This stretch supports ankle flexibility and comfortable walking and movement.
Exercises
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Eyes closed nose touch

Eyes Closed Nose Touch trains balance, coordination and body awareness.
Exercises
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Heel-to-toe walking

Heel-to-toe walking trains dynamic balance, coordination and walking stability.
Exercises
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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.
Exercises
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Gentle mobility – pelvic tilt

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

Front arm raises train the muscles of shoulders and support everyday lifting movements.
Exercises
Demonstration of a shoulder push-up

Shoulder push-up

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

Toe taps train single-leg balance, coordination and lower limb control.
Exercises
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Standard glute bridge

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

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

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