Are you ready to step it up?

Research has shown that the more exercise you do the better! These simple exercises and mini-workouts can be easily incorporated into your day. These exercises are free, can be done in the comfort of your own home, but best of all - are guaranteed to make you feel great.

These workouts are targeted at beginner, low and high intensity levels. If you are pushed for time, or newly embarking on an exercise routine, rotate through these exercises once for a 15 minute workout. As you improve and progress, rotate through twice for a 30 minute workout and reap extra health benefits. Once you can comfortably complete one set of exercises move on to completing two sets.

If you are new to exercise or a ‘Beginner’: start with the exercises in the Beginner Workout section. Start by completing 10 repetitions of each exercise (unless another amount of repetitions is specified). If this is too hard, complete as many repetitions as you can comfortably do with good technique.

Once you can comfortably complete the Beginner Workout with the correct technique, add two repetitions each time you work out until you can do 20 repetitions. Once you reach 20 repetitions you are ready to move on to the Low Intensity Workout. Repeat this process to progress to the High Intensity Workout.

To complete these exercises you can use hand held weights, or if you don’t have any you can also use objects such as filled water bottles or tins of food. No gym required!

If you’re not sure where to start check out our Top Strategies to increase your activity in everyday life.

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Intro
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Beginner
Warm Up
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Beginner
TV Workout
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Beginner
Stretch
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Beginner
Outdoor Beginner
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Low Intensity
Upper Body (Home)
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Low Intensity
Core Workout
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Low Intensity
Upper Body (Gym)
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High Intensity
Lower Body (Gym)
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High Intensity
Outdoor Advanced
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High Intensity
Upper Body (Home): Step Up with Bicep Curl (430kb)
/Workouts Downloads/workouts-lowintensity-upperbody-home-3.pdf
Low Intensity
Upper Body (Home): 3 Way Arms (314kb)
/Workouts Downloads/workouts-lowintensity-upperbody-home-2.pdf
Low Intensity
Upper Body (Home): Wall Pushups, or Knees on Ground (250kb)
/Workouts Downloads/workouts-lowintensity-upperbody-home-1.pdf
Low Intensity
Outdoor Beginner: Step Up Squats (901kb)
/Workouts Downloads/workouts-lowintensity-outdoor-beginner-4.pdf
Low Intensity
Outdoor Beginner: Plank (21kb)
/Workouts Downloads/workouts-lowintensity-outdoor-beginner-5.pdf
Low Intensity
Outdoor Beginner: Bench Push Ups (994kb)
/Workouts Downloads/workouts-lowintensity-outdoor-beginner-3.pdf
Low Intensity
Outdoor Beginner: Bench Tricep Dips (549kb)
/Workouts Downloads/workouts-lowintensity-outdoor-beginner-2.pdf
Low Intensity
Outdoor Beginner: Walking Squats (Add a Jump) (583kb)
/Workouts Downloads/workouts-lowintensity-outdoor-beginner-1.pdf
Low Intensity
Lower Body (Home): Calf Raises (917kb)
/Workouts Downloads/workouts-lowintensity-lowerbody-home-3.pdf
Low Intensity
Lower Body (Home): Clock Lunges (1,465kb)
/Workouts Downloads/workouts-lowintensity-lowerbody-home-2.pdf
Low Intensity
Lower Body (Home): Donkey Kicks (1,100kb)
/Workouts Downloads/workouts-lowintensity-lowerbody-home-1.pdf
Low Intensity
Core: Crunches (673kb)
/Workouts Downloads/workouts-lowintensity-core-3.pdf
Low Intensity
Core: Crunch with Knee Lift (21kb)
/Workouts Downloads/workouts-lowintensity-core-4.pdf
Low Intensity
Core: Flying Superman (597kb)
/Workouts Downloads/workouts-lowintensity-core-2.pdf
Low Intensity
Core: Toe Taps (21kb)
/Workouts Downloads/workouts-lowintensity-core-1.pdf
Low Intensity
Upper Body (Gym): Bicep Curl into Shoulder Press (795kb)
/Workouts Downloads/workouts-highintensity-upperbody-gym-5.pdf
High Intensity
Upper Body (Gym): Fit Ball Chest Press (1,040kb)
/Workouts Downloads/workouts-highintensity-upperbody-gym-4.pdf
High Intensity
Upper Body (Gym): Bent Over Row (Can Use Fit Ball) (400kb)
/Workouts Downloads/workouts-highintensity-upperbody-gym-2.pdf
High Intensity
Upper Body (Gym): Upright Rows (21kb)
/Workouts Downloads/workouts-highintensity-upperbody-gym-3.pdf
High Intensity
Upper Body (Gym): Push Up and Row (22kb)
/Workouts Downloads/workouts-highintensity-upperbody-gym-1.pdf
High Intensity
Outdoor Advanced: Weighted Arm Toners (844kb)
/Workouts Downloads/workouts-highintensity-outdoor-advanced-5.pdf
High Intensity
Outdoor Advanced: Bar Pull Ups (21kb)
/Workouts Downloads/workouts-highintensity-outdoor-advanced-3.pdf
High Intensity
Outdoor Advanced: Arm Raises with Feet on Platform (21kb)
/Workouts Downloads/workouts-highintensity-outdoor-advanced-4.pdf
High Intensity
Outdoor Advanced: Walking Lunges (702kb)
/Workouts Downloads/workouts-highintensity-outdoor-advanced-1.pdf
High Intensity
Outdoor Advanced: Landmark Quick Step
/Workouts Downloads/workouts-highintensity-outdoor-advanced-2.pdf
High Intensity
Lower Body (Gym): Supine Bridge (727kb)
/Workouts Downloads/workouts-highintensity-lowerbody-gym-4.pdf
High Intensity
Lower Body (Gym): Walking Lunges with Weighted Twist (1,133kb)
/Workouts Downloads/workouts-highintensity-lowerbody-gym-2.pdf
High Intensity
Lower Body (Gym): Fit Ball Wall Squat (549kb)
/Workouts Downloads/workouts-highintensity-lowerbody-gym-3.pdf
High Intensity
Lower Body (Gym): Squat into Shoulder Press (957kb)
/Workouts Downloads/workouts-highintensity-lowerbody-gym-1.pdf
High Intensity
Warmup: Marching High Knees with Arm Punches (668kb)
/Workouts Downloads/workouts-beginner-warmup-3.pdf
Beginner
Warmup: Side Step/High Knees (21kb)
/Workouts Downloads/workouts-beginner-warmup-4.pdf
Beginner
Warmup: Arm Circles (21kb)
/Workouts Downloads/workouts-beginner-warmup-2.pdf
Beginner
Warmup: Step Ups (937kb)
/Workouts Downloads/workouts-beginner-warmup-1.pdf
Beginner
TV Workout: Sit to Stand (473kb)
/Workouts Downloads/workouts-beginner-tv-2.pdf
Beginner
TV Workout: Seated Leg Kicks (339kb)
/Workouts Downloads/workouts-beginner-tv-3.pdf
Beginner
TV Workout: Heart Racers (30 Seconds) (756kb)
/Workouts Downloads/workouts-beginner-tv-1.pdf
Beginner
Stretch: Quad Stretch (Modified Foot on Chair) (345kb)
/Workouts Downloads/workouts-beginner-stretch-1.pdf
Beginner
Stretch: Cat Stretch (21kb)
/Workouts Downloads/workouts-beginner-stretch-2.pdf
Beginner