Beginner Level
  • Possibly co-morbid (other health conditions) e.g., heart condition
  • Non exerciser
  • Decreased/compromised range of motion in joints and/or poor balance

Exercises are regressed, low impact and low intensity.

Beginner Instructions

Please read the Beginner Instruction Booklet before you start. 

Choose a repetition (rep) and set range that reflects your fitness, mobility and balance level. Start easy and gradually increase the reps and/or sets. The reps and sets are a general indication – there are also regression (modified for less intensity) or progression (next level) options. The following are guidelines only.

  • Reps: 10–12 reps
  • Sets 1–2 sets
  • Tempo: controlled and steady breathing
  • Number of exercises for circuit: 5–8
  • Days per week: 1–3
Exercise Videos

The videos that follow demonstrate how to do each exercise and the last video provides a sample circuit.

Enjoy & Get Moving!

To access the other exercise levels visit here. 

This series contains general information and advice. Every effort has been made to ensure that the information is accurate and reliable. The content of this series is not a substitute for the individual treatment advice of your doctor or health care professional. Always consult with your doctor or healthcare professional to obtain individual medical, treatment or management advice.

The videos demonstrate only a few repetitions (reps) of each exercise. Start with the number of reps that you are comfortable with and slowly increase over time. Different reps are suggested for the four levels:  Beginner, Basic, Intermediate and Advanced.  Aim to complete your chosen rep and set range and evenly do both left and right sides (of arms and/or legs). Additionally, the videos demonstrate some exercises from various angles for the purpose of illustrating technique only. You do not need to change your position mid-way through a set like the videos demonstrate. 

For your safety, it is advised that you READ and understand the accompanying Instruction Booklet before participating in the exercises shown, and seek advice if needed.