Free weekly online strength & stretch session for women
Free online exercise class for women living in rural areas
Join a free online fitness class each week to move more, build strength, and feel better in your body.
Join us every Wednesday at 6 pm ACST
Sign up today to join our free weekly online fitness class with Michelle. No gym required, no experience needed, just you, a chair, and thirty to forty minutes to move, build strength, and feel better in your body. Sessions are live, friendly, and made for women in rural communities who want support that fits their real life. You need to fill out an adult pre-screening form to join the session.
Register for the free weekly session & send me the pre-screen form.
What this free online fitness class is like
This is a live group fitness class held online via video so that you can join from your lounge room, kitchen, veranda, or garden. Sessions run once a week for about thirty to forty minutes, designed specifically for women in rural and regional areas. For now, the class runs on Wednesday at 6 pm ACST, and you can come every week or whenever life allows.
The style is steady and practical. You’ll do:
- Functional lower body movement patterns
- Functional upper body movement pattens to build strength and improve posture
- Impact work (if you can) to get your heart beating and increase your bone density and regain lost power
- Simple band rows and presses with resistance bands if you have them
- Hip, back, and shoulder mobility moves to ease stiffness
- Balance work using a chair for support if you need it
Who this free exercise program for women is for
This free weekly session is for women who want to move more and feel better in their bodies without going to a gym. The classes are basic but effective; you’ll do functional, foundational movement patterns that you can do anywhere with very little equipment. The aim is to give you a solid functional strength foundation, along with specific maintenance and mobility exercises to help you feel your best.
This class is beneficial for you if you.
- Feel stiff, heavy, or tired after years of not having time to care about yourself
- Notice weight gain or joint pain and don’t know where to begin
- Are moving through perimenopause or menopause and feel unsure what exercise is safe
- Want to stay strong for farm work, caring roles, or playing with children and grandchildren
- Have taken a long break from exercise or have never really found a routine that fits
free weekly online fitness
How to join the free weekly online fitness class
The class is completely free. There’s no obligation to sign up for other online fitness programs, although you’re welcome to explore them later if you find the weekly sessions helpful.
Joining is simple.
What you’ll do in this online group fitness class
Each week follows a simple flow, so you know what to expect.
You’ll:
- Start with a warm-up to wake up joints and muscles
- Learn and repeat basic movement patterns you can use as a free workout plan for women during the week
- Do functional strength work using body weight and stretch bands
- Do impact work to get your heart rate up, increase your bone density and regain lost power.
- Finish with a short cool-down and one small health idea to try before the next session
What to expect in your first session
If you are cleared to exercise, here’s what your first session will look like. A few minutes before 6 ACST, please click the link in your email to join the video session. You’ll see me on screen and hear my voice guiding you through each movement.
We start gently with a warm-up, so your body has time to wake up. Then we move through strength exercises, mobility work, impact work or balance practice. I’ll show you easier and more complicated versions of each movement so you can choose what feels right. If you need to pause, sit down, or skip something, that’s completely fine. The whole session runs for about 35 minutes, and we finish with a calm, cool-down. You can keep your camera off if you prefer, and you’re welcome to leave as soon as we’re done. There’s no pressure to perform, just movement at your own pace.
Why this free exercise program exists
I grew up in the country, and I know how easy it is for health support to feel far away. Long days, long drives, caring for others and very little time for yourself. Therefore, I created this free weekly exercise program for women as a simple way for rural communities to have regular support without leaving home.
These sessions are a place to start and a way to keep moving. Week by week, you’ll experience better physical and mental wellbeing through this accessible online fitness program. To start you need to complete the pre-exercise screening tool to clear yourself for exercise.
Register for the free weekly session & send me the pre-screen form
What you need to join this online fitness class
You don’t need a gym or any special setup. You can keep your camera on or off. The aim is for you to feel safe and comfortable as you move.
To join, you only need:
- A small, clear space on the floor
- A stable chair or a pole
- A mat or towel if you like extra comfort
- Stretch bands, if you have them; otherwise, you can start with bodyweight only
- A phone, tablet, or computer with an internet connection
What makes this different from other online fitness programs
There are plenty of online fitness programs out there, but this one is different in a few important ways. This is a genuinely free workout plan for women who want to start small, stay consistent, and feel supported along the way.
It's live
You’re moving with a real person in real time and will recording it to. It feels more connected and less like watching a video on your own. Your can access the recording if you are a regular participant.
It's made for rural women
I understand your days, your challenges, and the distance to services. This class is built around that reality, not a city gym culture.
It's beginner-friendly and judgment-free
You don’t need to be fit, flexible, or coordinated. You just need to show up and be cleared for exercise.
There's no sales pitch during the session
This is a free exercise program for women with no strings attached. You’ll never be pressured to buy anything or sign up for something else while you’re in the class.
Frequently asked questions about the free weekly fitness class
What if I need to leave early or join late?
That’s completely fine. Life happens so you join when you can and leave when you need to. The session will keep going and you’re welcome back the following week. Just make sure you warm up and cool down adequately in your own time.
Can I do this if I've never exercised before?
Yes. This class is designed for women at all levels, including complete beginners. Every movement is shown with modifications so you can start gently and build from there.
What if I can't do an exercise?
You’re always in control. If something doesn’t feel right or you’re not ready for a particular movement, you can skip it, do a gentler version, or just march on the spot until we move to the next one. There’s no judgment and no pressure to keep up.
Is it really free?
Yes. This weekly online fitness class is entirely free. There are no hidden fees or obligation to sign up for anything else, though you’re welcome to explore other online fitness programs if you’re interested later.
What happens if I miss a week?
Nothing at all. This isn’t a structured course where you’ll fall behind. Each session stands on its own, so you can drop in whenever it suits your week. Some women come every week; others join once a month. Both are fine. You can access a recording if you are a regular participant.
You just need a starting point
Start with a small step with this free exercise program for women
If you have been thinking about moving more but the idea of a gym, a long drive or a full program feels too much, this free weekly session is a simple place to start. You only need a small space, a device and a little bit of time.