Explore our collection of free workouts and exercises

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

Advanced jumping jacks

Develops muscles of the whole body and develops fitness and coordination used in everyday movement and active play.
Exercises
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Gentle mobility – cat and cow

Cat and cow supports spinal mobility and may help reduce stiffness in the back.
Exercises
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Seated glute figure 4 stretch

A seated glute figure 4 stretch stretches the muscles of the hips and glutes while supporting hip mobility.
Exercises
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Standard squat

A squat trains the legs, hips and glute muscles to help support everyday movements such as sitting and standing.
Exercises

Three way arms

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

Sprinter sit ups work your core and hips, while developing strength and coordination.
Exercises
Demonstration of a tricep dip using a bench

Dips on floor/bench

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

Horse kicks trains the glute muscles and supports hip stability.
Exercises
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Push ups

Push ups activate the muscles in your chest, shoulders, arms and core, and help develop strength used in everyday movements like pushing and lifting.

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