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Strength and Flex exercise plan: week by week


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.

Podcast 1

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

  • check your posture

  • 5 shoulder rolls as you walk (both shoulders)

  • 10 chest presses as you walk (pushing both hands away from you, then bringing them back in with your elbows pointing out)

  • 10 arm rows as you walk (keeping your elbows tucked in while you pull imaginary oars back and forth)

  • 10 knee bends as you walk

Watch a video clip of the warm-up routine.

Strength workout

  • 10 standing press-ups

  • 10 pull-ups

  • 10 shallow squats

Flexibility workout

  • thigh stretches

  • calf stretches

  • seated hamstring stretches

  • chest stretches

  • upper back stretches

Cool down

Podcast 2


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

  • check your posture

  • 5 shoulder rolls as you walk

  • 10 chest presses as you walk

  • 10 arm rows as you walk

  • 10 knee bends as you walk

Strength workout

  • 10 standing press-ups – option to increase difficulty

  • 10 pull-ups – option to increase difficulty

  • 10 deep squats

Flexibility workout

  • thigh stretches

  • calf stretches

  • seated hamstring stretches

  • chest stretches

  • upper back stretches

  • tricep stretches

Cool down

Podcast 3

We've added some new moves and increased the difficulty level of some of the podcast 2 exercises.

Duration: 35:32

Warm up

  • check your posture

  • 5 shoulder rolls as you walk

  • 10 chest presses as you walk

  • 10 arm rows as you walk

  • 10 knee bends as you walk

Strength workout

  • 10 sit-to-stands

  • 10 standing press-ups – option to increase difficulty

  • 10 pull-ups – option to increase difficulty

  • 10 wide squats

Flexibility workout

  • thigh stretches

  • calf stretches

  • seated hamstring stretches

  • chest stretches

  • upper back stretches

  • tricep stretches

Cool down

Podcast 4


We've introduced some new exercises and stepped up the intensity and length of your workout.

Duration: 45:12

Warm up

  • check your posture

  • 5 shoulder rolls as you walk

  • 10 chest presses as you walk

  • 10 arm rows as you walk

  • 10 knee bends as you walk

**

Strength workout

**

  • 10 sit-to-stands

  • 10 standing press-ups – option to increase difficulty

  • 10 pull-ups – option to increase difficulty

  • 10 wide squats

  • 10 bench dips

  • 10 wide pull-ups

**

Flexibility workout

**

  • thigh stretches

  • calf stretches

  • seated hamstring stretches – deeper stretch

  • chest stretches

  • upper back stretches

  • tricep stretches

Cool down


Podcast 5

For the last podcast in this series, we've made some of the podcast 4 exercises more challenging.

Duration: 43:32

Warm up

  • check your posture

  • 5 shoulder rolls as you walk

  • 10 chest presses as you walk

  • 10 arm rows as you walk

  • 10 knee bends as you walk

**

Strength workout

**

  • 10 sit-to-stands with calf raises

  • 10 standing press-ups – option to increase difficulty

  • 10 pull-ups – option to increase difficulty

  • 10 wide squats

  • 10 bench dips

  • 10 wide pull-ups

**

Flexibility workout

**

  • thigh stretches

  • calf stretches – deeper stretch

  • seated hamstring stretches – deeper stretch

  • chest stretches

  • upper back stretches

  • tricep stretches

**

Cool down

**

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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.

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