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
Woman doing core strength exercises on an exercise mat in the backyard

Core strength and posture

This workout can help improve balance and build strength in the muscles that support your abdomen, back and pelvis.
Workouts
Man doing squat exercise in back yard

Whole-body workout

This whole-body workout requires nothing but a mat and chair and will leave you feeling invigorated and energised!
Workouts
Woman doing dead bug exercise outdoors in back yard

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.
Workouts
Woman outside in back yard doing stretching and strength exercises

Total body strength

This workout engages multiple muscle groups and is designed to target full body muscle strength, stability and control.
Exercises
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Supine bridge with leg extension

This exercise activates muscles in your hips, legs and core and develops strength and stability.
Exercises
Demonstration of a step-up with knee lift

Step up knee lifts

Activates muscles of the legs and hips and develops strength and balance used in everyday movements like climbing stairs.
Exercises
Demonstration of a squat with reach and jump

Squat reach and jump

Activates muscles of the legs and develops strength and power used in everyday movements like jumping and standing up.
Exercises
Demonstration of a squat with pull-up

Squat pull up

Activates muscles of the legs, back and arms and develops strength used in everyday movements like lifting and pulling.
Exercises
Demonstration of a side lunge

Side lunges

Activates muscles of the legs and hips and develops strength used in everyday movements like stepping sideways and squatting.
Exercises
Demonstration of a press plank, moving from forearms to hands

Press and plank

Activates muscles of the arms and stomach and develops strength used in everyday movements like stabilising and supporting the body.
Exercises

Plank push-ups

Activates muscles of the stomach, arms and chest and develops strength used in everyday movements like supporting and moving your body.
Exercises
Demonstration of a lunge with twist

Lunge with twist

Activates muscles of the legs and stomach and develops strength and coordination used in everyday movements like turning and stepping.

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