Explore our collection of free workouts and exercises

Discover free and easy ways to be more active with the following physical activities.
Quick lunch-break workout: couple doing lunges in lounge room

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Quick lunch break workout

Struggling to find time to move more? This mini-workout can be done on your lunch break. For extra fun, complete it with a work colleague.
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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 your muscular strength, targeting all of your major muscle groups. A great all-round workout to help preserve your body.
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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

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

Core strength and posture

Build a stronger core and better posture with this simple, targeted workout. This workout will help improve balance, back strength, and lower your risk of injury.
Exercises
Dead bugs

Dead bugs

Works deep stomach muscles and develops coordination and control used in everyday movements like reaching and lifting.
Exercises
Demonstration of a three-way crunch

Three way crunches

Uses muscles of the stomach and develops strength and control used in everyday movements like bending and sitting up.
Exercises
Standing hip lunge with arms extended overhead

Hip lunge

Hip lunge works the legs and core while stretching the hips and challenges balance and coordination.
Exercises
Boat pose

Boat pose

Boat pose works the deep core muscles and trains balance and hip control.

Blog

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