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 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 hip flexor stretch

A standing hip flexor 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.
Exercises
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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.
Exercises
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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.
Exercises
Extended side angle

Extended side angle

Extended side angle stretches your hips and side body, while challenging your balance and coordination.
Exercises
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Scapular push-up using desk

Scapular push-ups train the muscles that support the shoulder blades and engages the upper back.

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