A week-by-week breakdown with links to video clips of the five-week Strength and Flex exercise plan for beginners.
A week-by-week breakdown with links to video clips of the five-week Strength and Flex exercise plan for beginners.
Do each podcast at least three times within a week before moving on to the next podcast.
Once you've finished the programme, you can keep using podcast 5 to keep your activity levels up.
A gentle workout with music, starting with a warm-up followed by a series of strength and flexibility exercises, finishing off with a cool-down.
Duration: 35:28
Warm up
Watch a video clip of the warm-up routine.
Strength workout
Flexibility workout
Cool down
We've made some of the podcast 1 exercises a bit more challenging and increased the length of your workout.
Duration: 36:31
Warm up
Strength workout
Flexibility workout
Cool down
We've added some new moves and increased the difficulty level of some of the podcast 2 exercises.
Duration: 35:32
Warm up
Strength workout
Flexibility workout
Cool down
We've introduced some new exercises and stepped up the intensity and length of your workout.
Duration: 45:12
Warm up
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Strength workout
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Flexibility workout
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Cool down
For the last podcast in this series, we've made some of the podcast 4 exercises more challenging.
Duration: 43:32
Warm up
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Strength workout
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Flexibility workout
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Cool down
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Need more tips on how to get active? Try out our 28-day
get fitter plan for all the latest hacks on how to work more exercise into your daily routine. Currently available on iOS only.Important: Our website provides useful information but is not a substitute for medical advice. You should always seek the advice of your doctor when making decisions about your health.