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
Demonstration of mountain climber twists in a plank position

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
Demonstration of a shoulder push-up

Shoulder push-up

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

Toe taps train single-leg balance, coordination and lower limb control.
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Cobra pose

Cobra Pose trains the muscles of the upper back and supports spinal mobility.
Exercises
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Standard glute bridge

Glute bridges train the gluteal muscles, hamstrings and abdominal muscles while supporting hip and lower back function.
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Tandem stance

Tandem stance trains balance and body awareness by challenging your ability to stay steady in a narrow position.
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Gentle standing back extensions and flexion

This stretch helps relieve tension and support mobility in the upper back and shoulders.
Exercises
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Standard step up

A step up trains the legs and gluteal muscles, along with your balance and functional movement.
Exercises
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Gentle mobility – around the world

Around the worlds train shoulder mobility and support movement through the upper body.
Exercises
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Upper back stretch – clasp and reach

This stretch helps relieve tension and support mobility in the upper back and shoulders.
Exercises
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Cross desk reach

The cross desk reach stretch supports upper back mobility and may help reduce stiffness from prolonged sitting.
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Single leg stand

Single leg stands train balance, coordination and lower body stability, and may reduce your risk of falls.

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