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

Lateral hops

Works muscles of the legs and develops strength and balance used in everyday movements like changing direction quickly.
Exercises

Jumping jacks

Activates muscles of the whole body and develops coordination and fitness used in everyday movement and activity.
Exercises

Fast step ups

Activates muscles of the legs and develops strength and power used in everyday movements like climbing stairs.
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
Horse kick

Horse kick

Horse kicks trains the glute muscles and supports hip stability.
Exercises
Push up

Push ups

Push ups activate the muscles in your chest, shoulders, arms and core, and help develop strength used in everyday movements like pushing and lifting.
Exercises
Dead bugs

Dead bugs

Works deep stomach muscles and develops coordination and control used in everyday movements like reaching and lifting.
Exercises
Abdominal crunch thumbnail image

Abdominal crunch

An abdominal crunch strengthens the abdominal muscles and supports trunk stability.
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
Health and Wellbeing logo

Cobra pose

Cobra Pose trains the muscles of the upper back and supports spinal mobility.
Exercises
Standard step up

Standard step up

A step up trains the legs and gluteal muscles, along with your balance and functional movement.
Exercises
Single leg stand

Single leg stand

Single leg stands train balance, coordination and lower body stability, and may reduce your risk of falls.

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