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

Rows

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

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Feature Physical Activities

Push ups on bench/wall/floor

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

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Feature Physical Activities

Press and plank

Activates muscles of the arms and stomach and develops strength used in everyday movements like stabilising and supporting the body.

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Feature Physical Activities

Plank push-ups

Activates muscles of the stomach, arms and chest and develops strength used in everyday movements like supporting and moving your body.

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Feature Physical Activities

Lunge with twist

Activates muscles of the legs and stomach and develops strength and coordination used in everyday movements like turning and stepping.

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Feature Physical Activities

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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Exercises Workouts Beginner Intermediate Advanced
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. Featuring exercises like the dead bug and bridge

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

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

Exercises

Three way crunches

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

Blog

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