Use the panel above to download the Strength and Flex exercise plan to any mobile device.
The five-week plan consists of a series of equipment-free exercises designed to improve your strength and flexibility.
The workout instructions and pace are easy to follow to ensure you perform each exercise correctly and in time.
You can easily combine Strength and Flex with our popular Couch to 5K running plan, by following the plans on alternate days of the week.
Strength and Flex will help you achieve your recommended two weekly sessions of strength exercises.
Strength and Flex features:
Starting with Strength and Flex Week 1, your goal is to work your way up to Week 5 in five weeks. To achieve this, you need to do each podcast at least three times in a week.
By Week 5, you'll be doing back, arm and leg stretches along with press-ups and squats with ease. You'll be feeling stronger, more flexible and full of energy to go about your daily life.
You can do these full body workouts anywhere and any time you choose. They can be done indoors or out in the park or garden, on your own or with a friend.
All you need is enough space to walk about freely, a fixed bench, a wall and either some shoulder-height railings or a shoulder-height horizontal bar.
There are video clips of all the exercises in this series, so you can check you're doing each move safely and effectively.
Strength and Flex will ease you into the habit of regular exercise, which will help you burn calories, lose weight and stay healthy.
The Week 5 workout is designed to be used beyond the programme. It provides a 45-minute workout to de-stress and feel good.
To exercise, wear something that's loose and comfortable in a breathable material, like cotton, and pick shoes that offer support and cushioning.
If you have any health concerns before beginning the Strength and Flex programme, see your GP and discuss it with them before you start.
Your health, your choices