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 Physical Activities

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.
Learn more
Woman performing mountain climbers on a workout mat in the backyard

Feature Physical Activities

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 Physical Activities

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 Physical Activities

Quick core workout

Strengthening the muscles in your abdomen, back and pelvis can help improve balance and mobility, and make everyday activities easier.
Learn more
Couple workout doing plank pushup in lounge room

Feature Physical Activities

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 Physical Activities

Stability and balance

Part of ageing well involves maintaining your stability and balance. This workout is a great addition to cardio and strength training.
Learn more
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Exercises Workouts Beginner Intermediate Advanced
Workouts
Low lunge to stretch tight hips

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.
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
Woman does a modified push up as part of a low impact workout

Low impact workout

This low impact workout guide is designed to build strength, balance, and coordination while incorporating gentle cardiovascular training.
Workouts
Woman performing mountain climbers on a workout mat in the backyard

No running cardio

Get the cardio benefits your heart needs, without the running.
Workouts
Quick lunch-break workout: couple doing lunges in lounge room

Quick lunch time workout

Struggling to find time in the day to move more? This mini workout can be completed during your lunch break.
Workouts
Reverse warrior

Yoga for beginners

Yoga can help build strength, awareness, and harmony in both your body and mind. It’s also great for your flexibility.
Workouts
A person doing a core strengthening exercise on a mat

Quick core workout

Strengthening the muscles in your abdomen, back and pelvis can help improve balance and mobility, and make everyday activities easier.
Workouts
Couple workout doing plank pushup in lounge room

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.
Workouts
Female doing lunges in lounge room for stability, strength and balance

Stability and balance

Part of ageing well involves maintaining your stability and balance. This workout is a great addition to cardio and strength training.
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.

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