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Fancy a personal trainer but can't afford one? Download our Strength and Flex podcasts and get your fitness coach for free.
Let our virtual trainer coach you through 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.
Strength and Flex consists of five 35- to 45-minute podcasts, which are available as a mobile download for MP3 players, mobile phones, iPod and iPhones.
You can download Strength and Flex from the NHS Choices website or you can download Strength and Flex from iTunes.
You can easily combine these workouts with our popular Couch to 5K running programme, by following the plans on alternate days of the week.
Starting with Strength and Flex podcast 1, your goal is to work your way up to podcast 5 in five weeks. To achieve this, you need to do each podcast at least three times in a week.
By podcast 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 Strength and Flex video clips available of all the exercises in this series, so you can check you’re doing each move safely and effectively.
The Strength and flexibility plan will ease you into the habit of regular exercise, which will help you burn calories, lose weight and stay healthy.
Podcast 5 is designed to be used beyond the programme. It provides a regular 45-minute workout to de-stress and feel good.
Your coach for the five-week Strength and flexibility programme is Laura, whose friendly and encouraging voice is one of the reasons behind C25K’s success.
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 about beginning the Strength and flexibility programme, see your GP and discuss it with them before you start.