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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Exercises Workouts Beginner Intermediate Advanced
Exercises
W raise exercise

W raise

A standing W raise trains the upper back and shoulder muscles and supports upper back, shoulder and arm mobility.
Exercises
Hip circles

Hip circles

Hip circles support and train mobility through the hips, pelvis and lower back.
Exercises
Seated forward fold

Seated forward fold

Seated forward fold stretches the hamstrings, lower back and spine while reducing tension and supporting flexibility.
Exercises
Child's pose

Child’s pose

Child's pose gently stretches the hips, lower back, shoulders and spine while promoting relaxation and stress relief.
Exercises
Seated forward fold in a chair

Seated figure 4 stretch

Seated figure 4 stretch gently stretches the hips and glutes while supporting lower body mobility and flexibility.
Exercises
Seated twist in a chair

Seated twist

Seated twist supports spinal mobility and flexibility, while gently releasing tension through the back and waist.
Exercises
Figure 4 stretch on ground

Figure 4 stretch

Figure 4 stretch aims to release tension in the hips and glutes while encouraging lower body flexibility and mobility.
Exercises
Seated shoulder opener in a chair

Seated shoulder opener

Seated shoulder opener trains shoulder mobility while gently stretching the chest and upper back.
Exercises
Chair pose

Chair pose

Chair pose works the legs, glutes and the core while challenging balance and building lower body strength.
Exercises
Butterfly pose

Butterfly pose

Butterfly pose gently opens the hips and inner thighs to reduce tightness and support flexibility.
Exercises
Triangle pose

Triangle pose

Triangle pose stretches the hips, hamstrings, chest and spine while challenging balance.
Exercises
Seated side stretch

Seated side stretch

Seated side stretch helps to stretch the shoulders, ribs and spine, supporting better mobility and breathing.

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