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
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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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Arm circles

Arm circles warm up the shoulders and support upper body mobility.
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
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Standing quadriceps stretch

A standing quadriceps stretch supports hip mobility and balance.
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Standard sit up

An abdominal crunch trains the abdominal muscles and supports trunk stability.
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.
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Three way crunches

This exercise strengthens your core and develops strength and control for everyday movements like bending and sitting up.
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Upper back stretch – scapular retraction

This stretch helps relieve tension and support mobility in the upper back and shoulders.
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Arm out flutters

Arm out flutters train the upper back and shoulder muscles.
Exercises
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Roll down

A roll down supports spinal mobility and may reduce stiffness throughout the back.
Exercises
Demonstration of the cat-cow yoga movement on hands and knees

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
Happy baby pose

Happy baby

Happy baby pose lengthens the spine and is a deep stretch for the hips and hamstrings.

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