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Strength and Flex exercise plan - Exercise

The 5-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 make sure 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 2 weekly sessions of strength exercises.

Strength and Flex:

  • is equipment-free
  • is easy to follow
  • is a full body workout
  • features how-to video clips
  • can be done anywhere, anytime
  • can be used with Couch to 5K 

Starting with Strength and Flex Week 1, your goal is to work your way up to Week 5 in 5 weeks. To achieve this, you need to do each podcast at least 3 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.

See a GP and discuss it with them before you start the Strength and Flex programme if you have any health concerns.

Page last reviewed: 2 April 2019
Next review due: 2 April 2022