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

Feature Physical Activities

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

Feature Physical Activities

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

Feature Physical Activities

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
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.
Exercises
Demonstration of a push-up

Push ups on bench/wall/floor

Activates muscles of the chest, shoulders and arms and develops strength used in everyday movements like pushing.
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.
Exercises

Backward lunge with front kick

Activates muscles of the legs and develops strength and balance used in everyday movements like stepping and kicking.

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