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

Feature Exercises

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

Feature Exercises

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

Feature Exercises

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

Feature Exercises

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

Feature Exercises

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

Feature Exercises

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
Exercises
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Single leg stand

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

Calf raises train the calf muscles and your ankle stability.
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 superman hold lying face down

Superman

Activates muscles of the back, hips and shoulders and develops strength used in everyday movements like standing tall and lifting.
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 single-leg deadlift

Single leg deadlift

Activates muscles of the legs, hips and back and develops balance and strength used in everyday movements like bending and picking things up.
Exercises
Demonstration of a side lunge with punch

Side to side lunge with punches

Uses muscles of the legs, arms and shoulders and develops strength and coordination used in everyday movements like reaching and stepping sideways.
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 Russian twist seated on the floor

Russian twist

Develops muscles of the stomach and develops strength used in everyday movements like turning and reaching.
Exercises
Demonstration of a bent-over row

Rows

Activates muscles of the upper back and shoulders and develops strength used in everyday movements like pulling and carrying.

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