Explore our collection of free workouts and exercises

Discover free and easy ways to be more active with the following physical activities.
Browse all
Exercises Workouts Beginner Intermediate Advanced
Exercises

Three way arms

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

Dips on floor/bench

Activates muscles of the arms, chest and shoulders and develops strength used in everyday movements like pushing.
Workouts
Woman exercising in home gym

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

Mountain climber twists

Activates muscles of the stomach and hips and develops strength and coordination used in everyday movements like walking and climbing stairs.
Exercises

Shoulder push-up

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

Advanced push ups

Activates muscles of the chest, shoulders, arms and stomach and develops strength used in everyday movements like pushing and lifting.
Exercises
Advanced Plank Push Up

Advanced plank push-ups

Activates muscles of the stomach, arms and chest and develops strength and control used in everyday movements like lifting and stabilising the body.
Exercises

Three way crunches

Uses muscles of the stomach and develops strength and control used in everyday movements like bending and sitting up.
Exercises

Cat and cow stretch

Gently mobilises the spine with alternating arching and rounding. Inhale to arch your spine, exhale to round your spine. Aim for 5 breaths, moving and breathing slowly.
Exercises
Yoga for beginners: Woman demonstrating Savasana (final resting pose)

Savasana (final resting pose)
Exercises
Yoga for beginners: Woman demonstrating happy baby pose

Happy baby

Blog

Explore related articles

Our bodies benefit from physical activity, and every step counts, so learn more ways to get moving today.

Browse all
Older adults
A woman sitting on a yoga mat in a park

Physical activity during perimenopause 

Perimenopause can bring unexpected changes, but one thing remains constant: moving your body is one of the best ways to
Physical activity
Two people walking in a park

Staying motivated to achieve your goals

We all start with great intentions when setting new health and fitness goals. Learn ways to keep your energy and
Older adults
Woman wearing knee brace talks to an exercise trainer kneeling down beside her

Exercising with chronic pain: finding what works for you

Living with chronic pain can feel overwhelming, but there's some good news—research shows that staying active can help to break
Healthy eating
Middle aged man stands in front of a hedge looking directly at the camera

How to prevent Type 2 diabetes: who’s at risk and what you need to know

Type 2 diabetes is on the rise around the world. The good news is, with the right actions, it can
Healthy eating
Older woman sits on her patio staring into the distance

Aging well into the future: What you need to prioritise now

Aging well requires building and maintaining healthy habits at every stage of life. See where you should be focusing your
Physical activity
Woman holds tow hand-held weights above her shoulders

5 reasons why women should do weight training 

Wanting to get fitter and stronger, but worried you’ll bulk up if you lift weights? Weight training includes any muscle

Subscribe to our newsletter

Support, inspiration and ideas to help you stay healthy and active