We've introduced some new exercises and stepped up the intensity and length of your NHS Strength and flexibility workout. Part of the NHS Strength and flexibility podcast series.

Week 4: Strength and flex

Download the NHS Strength and flexibility podcasts and get your own personal trainer without the expense. Featuring Laura from the NHS Couch to 5k programme, these podcasts talk you through a series of equipment-free exercises to improve your strength and flexibility. Your goal is to work your way up to podcast 5 in five weeks, by doing each podcast three times a week. By week 5, you’ll be doing press-ups, squats and stretches with ease, feeling stronger, more flexible and full of energy. For those who want to start running, NHS Couch to 5K is another great podcast series to try.

Sports & Recreation

Professional

Amateur

Outdoor

College & High School

A gentle workout starting with a warm-up followed by a series of strength and flexibility exercises, finishing off with a cool-down. Part of the NHS Strength and flexibility podcast series.

Week 1: Strength and flex

We've made some of the NHS Strength and flexibility Week 2 podcast exercises a bit more challenging and increased the length of your workout. Part of the NHS Strength and flexibility podcast series.

Week 2: Strength and flex

We've added some new moves and increased the difficulty level of some of the exercises in the NHS Strength and flexibility Week 2 podcast. Part of the NHS Strength and flexibility podcast series.

Week 3: Strength and flex

We've made some of the exercises in the NHS Strength and flexibility Week 5 podcast more challenging, to give you the definitive strength and flexibility workout. Part of the NHS Strength and flexibility podcast series.

Week 4: Strength and flex

Download our free app to listen on your phone