Explore our collection of free workouts and exercises

Discover free and easy ways to be more active with the following physical activities.

Feature Physical Activities

Squat reach and jump

Activates muscles of the legs and develops strength and power used in everyday movements like jumping and standing up.

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Feature Physical Activities

Squat pull up

Activates muscles of the legs, back and arms and develops strength used in everyday movements like lifting and pulling.

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Feature Physical Activities

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.

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Feature Physical Activities

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.

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Feature Physical Activities

Side lunges

Activates muscles of the legs and hips and develops strength used in everyday movements like stepping sideways and squatting.

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Feature Physical Activities

Russian twist

Develops muscles of the stomach and develops strength used in everyday movements like turning and reaching.

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Exercises Workouts Beginner Intermediate Advanced
Exercises

Lunge with bicep curl

Activates muscles of the legs, arms and shoulders and develops strength used in everyday movements like lifting and carrying.
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

Contralateral limb raises

Uses muscles of the back, hips and stomach and develops balance and control used in everyday movements like walking and

Exercises

Chair single leg squats

Activates muscles of each leg and develops strength and control used in everyday movements like standing up from a chair.
Exercises

Chair leg squats

Activates muscles of the legs and develops strength used in everyday movements like sitting and standing.
Exercises

Advanced dips on floor/bench

Activates muscles of the arms, chest and shoulders and develops strength used in everyday movements like pushing up from a

Exercises

Advanced shoulder push-up

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

Advanced press and plank

Activates muscles of the upper body and stomach and develops strength and control used in everyday movements like lifting and

Exercises

Advanced jumping jacks

Develops muscles of the whole body and develops fitness and coordination used in everyday movement and active play.
Exercises

Three way arms

Activates muscles of the arms and shoulders and develops strength used in everyday movements like lifting and reaching.

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