- Hello!

- We are the Baked Bean Dance Company. We have been working with Guys and St. Thomas' NHS Trust, and the South East London Cancer Alliance to bring you these fun and exciting videos you can do at home. Keeping active can help you with your cancer treatment. During and after treatment, you might feel weak or tired. Exercise can help you get your strength back. It can also reduce the likelihood of you getting cancer again. Keeping fit and healthy will support you towards a more positive cancer journey.

- When you have cancer, it is important to exercise to keep fit and healthy all the way through your treatment journey, before, during and after. Exercise can help with tiredness or fatigue. It makes you feel better. The more healthy you are, the less likely you are to get cancer, other illness, or injuries. Sometimes you might feel anxious or depressed. Doing exercise can make you feel happy and energised, powerful and proud. It will help you to be as independent as you can in the future, showing that living with cancer does not define what you're capable of.

- Join in and copy us. You will probably be doing this at home. Here are our top tips for safety when exercising. Make sure you have plenty of space. Clear the area of trip hazards. You can work from a chair or standing. We will show you both. Keep water with you. Stay hydrated. Wear comfortable clothes that you can move in.

- You can complete the videos all in one go or pause it whenever you need a break. To keep you safe from injury, make sure you always start with our warm-up video and do the stretches at the end. You may not feel up to the whole exercise now, but you'll feel better for giving it a try. If you are having a bad day, do a little less than normal, and if you are having a great day, enjoy. None of these should cause you pain. You might feel a bit stiff after, but that is normal. So just keep moving and drink water. Speak to your GP, cancer team, or physiotherapist if you are new to exercise.

- Top tip! Aim for 30 minutes of exercise a day, five days a week. Use these videos as part of your weekly fitness routine.

- Take it easy, but challenge yourself. Living with cancer isn't easy.

- Try your best, never give up. Most of all, have fun.

- Let's go!

This video was co-created by the Cancer Centre at Guy's, the Baked Bean Charity, and the South East London Cancer Alliance to guide you through a series of exercises. Please remember that it does not replace supervised sessions or advice from your healthcare or therapy professionals. Before starting this exercise programme, please contact a healthcare professional if: you are worried about your health, an existing symptom gets worse, or you get a new symptom. Thank you.

- [Group] Hello!

- Hello, welcome to your warm-up video. You should always start your workout with a warm-up to avoid injury. We will show you seated and the standing version. Pick the level that's right for you. Schenay will show you the seated and Wayne will show you the standing. Just copy us. Are you ready?

- [Group] Yeah!

- Let's go!

- Are you ready?

- Oh yeah.

- Yes!

- Start with four deep breaths, in and out. Now march.

- Look at you go.

- Keep going.

- Side steps, reaching out.

- You are powerful.

- Bend your knees or lift your heels. Now push over, side to side. Roll your shoulders back. And forward. Look at you go. Now, arms back. And forwards.

- You got this.

- Swing backwards. Now, swing forwards. Circle your hips in one direction. Now, the other way. Side to side. Stay strong and breathe. Turn your hands side to side. Now, up and down. And circle. Now, twist side to side.

- I believe in you.

- Squeeze your stomach and bend side to side. Now, crunch and come up. Windmill around. Punch forwards.

- You got this.

- Now, punch faster. And roll. And roll back. Arms to the side, keep them straight. Circle full width. And back. Now, show us your muscles.

- Hell yeah.

- Now, reach up and pull down. Swing your arms backwards. And now, the other way.

- Good work.

- Breathe. March again. Bring the energy up.

- Stay strong and keep going.

- High knees. Now, take it wide. Kick your bum or kick out your heels. Squat.

- Keep it up. Stay strong.

- Now, push to the side. Push up. Side again. Don't forget to breathe. Now down. One more push to the side. Clap to the beat.

- Amazing.

- Clap faster. Freestyle. Show us your moves.

- Yes. You're the best.

- Powerful.

- You did it.

- Well done.

- Breathe in and out. Three more times. Slow your breath down now. In. Out. In. Out. Stand and smile. Great job, everyone. That's your warm-up complete.

- Yippie!

This video was co-created by the Cancer Centre at Guy's, the Baked Bean Charity, and the South East London Cancer Alliance to guide you through a series of exercises. Please remember that it does not replace supervised sessions or advice from your healthcare or therapy professionals. Before starting this exercise programme, please contact a healthcare professional if: you're worried about your health, an existing symptom gets worse, or you get a new symptom. Thank you.

- [Together] Hello!

- Great work on completing your warm-up. Hopefully, you're feeling good and ready to work out. Now, we're going to show you some strengthening exercises you can do at home. You can do this standing or seated. We will show you both. We're going to start with the legs.

- Are you ready?

- Hell yes!

- Yes!

- We are going to start by strengthening your calves. That's these muscles here. If you are standing, you can hold onto a chair for balance if you need to. Lift your heels up at the same time, and squeeze all the muscles in your legs, bottom, and stomach. Now, slowly lower your heels back to the ground. We are going to do this eight times. One, two, three, four, five, six, seven, eight. Nice! Take a little break, shake out your legs, and we're going to do that again.

- I believe in you.

- One, two, three, four, five, six, seven, eight.

- Well done. Good work. You got this!

- Next, we are going to target your thighs and glutes with some squats. If you are seated, you are going to squeeze all your muscles, especially your bottom, and release. If you are standing, make sure your feet are hip-distance apart. Bend your knees, and push your bottom back, like you are going to sit down. When you straighten your legs, push into your feet. Squeeze your bottom in at the top. We are going to do this eight times. One, two, three, four, five, six, seven, eight. Take a little break. Shake out your legs. Then we're going to do that again.

- You can do this! You got it!

- One, two, three, four, five, six, seven, eight.

- Well done, guys.

- We are going to work on some balance next. If you are standing, you can hold on to a chair if you need to. Remember to squeeze your muscles one leg at a time. Lift up with a bent knee. Try to control the movement on your way back down. We are going to do this eight times. One, two, three, four, five, six, seven, eight.

- Good job!

- Take a little break, shake out your legs, and then we are going to do that again. One, two, three, four, five...

- Stay strong!

- Six, seven, eight. We are going to start this next movement with wide legs. Bend your knees, and lift your heel up. We are going to do eight on each side. One, two, three, four, five, six, seven, eight.

- Good work!

- Now, the other side. One, two, three, four, five...

- You're doing so well!

- Six, seven, eight. This one will really help improve your balance.

- Hell yeah!

- Again, if you are standing, grab onto a chair if you need to. For this one, you are going to raise your knee like before, but this time, you are going to extend or straighten the leg. Then bend the knee again, and gently lower it to the ground. We are going to do this eight times. One, two, three, four...

- Keep it up!

- Stay strong.

- Five, six, seven, eight.

- You got it!

- Amazing, well done! Take a little break, shake out your legs, and then we're going to do that again.

- You've got this, guys!

- One, two, three, four, five, six, seven, eight. Excellent work! Next, we're going to focus on our arms. You'll need two tins of food to use as weights. We've gone for baked beans.

- Gorgeous!

- If it's too much, you can use water bottles instead and fill them up to a weight that works for you. Or if you find any weight too much, just clench your fists instead. We are going to start with some bicep curls. Your biceps are here. One arm at a time, you are going to lift your hand so it is in line with your shoulder. Then you are going to slowly lower the arm back down. We are going to do eight with one arm. One, two, three, four, five, six, seven, eight. Now the other arm. One, two, three, four, five, six, seven, eight. Now with both arms together. One, two, three, four, five, six, seven, eight.

- Well done!

- Next we are going to work on the whole arm, including the shoulders. You need to keep your arm straight for this one. One arm at a time, you are going to lift your hand to the side, so it is in line with your shoulder. You are then going to slowly lower the arm back down. We are going to do eight with one arm. One, two, three, four...

- Keep going.

- Five, six, seven, eight. Now the other arm. One, two, three, four...

- And breathe.

- Five, six, seven, eight. Now both arms together. One, two, three, four... You are powerful!

- Five, six, seven, eight. Great work. This time you are going to start by holding your tins on your shoulders. Then you are going to straighten your arm up to the sky. We are going to do eight with one arm. One, two, three, four, five, six, seven, eight. Now the other arm. One, two, three, four, five, six, seven, eight. Now both arms together. One, two, three, four, five, six, seven, eight.

- And breathe.

- For this next exercise, you'll only need one tin, or none at all if it is too much. You can hold your hands together. We are going to lift your weight up to the sky, behind your head, and gently lower it down, and lift it back up again. Keep your elbows in close if you can. We are going to do this eight times. One, two, three, four, five, six, seven, eight.

- Look at you go!

- Nice. Take a little break, roll your shoulders, and let's do that again.

- Stay strong!

- One, two, three, four, five, six, seven, eight.

- Amazing!

- Well done, everybody. Great job. We're going to finish off with some core work. Make sure you squeeze your stomach and your bottom muscles during these exercises. Firstly, we are going to hold a plank. There are two options. The easiest one is to use a wall. First, place your hands against the wall in line with your shoulders. Step away and straighten your arms. Squeezing in your stomach and bottom muscles, push your weight forward. Keep your head facing the wall, and we're going to hold for eight, seven, six, five, four, three, two, one. Well done. For the more advanced option, we are going to use the floor. Carefully go down onto your hands and knees. Place your hands under your shoulders, and push the floor away from you. Step one foot back, then the other. Keep your back flat and bottom down. We're going to hold for eight, seven, six, five, four, three, two, one, and carefully release.

- You got this!

- Our final exercise is a push-up. Again, there are two options. The easiest one is to use a wall. First, place your hands against the wall in line with your shoulders. Step away and straighten your arms. Squeeze in your stomach and bottom muscles. Push your weight forwards. Now push the wall away and repeat. We are going to do this eight times. One, two, three, four...

- Don't forget to breathe.

- Five, six, seven, eight.

- Yes!

- You're the best!

- Powerful!

- For the harder option, carefully go down onto your hands and knees. Place your hands under your shoulders, and push the floor away from you. Step one foot back, then the other. Bend your elbows, and push the floor away. Let's go! One...

- Don't forget to breathe.

- Two, three, four, five...

- Nearly there.

- Six, seven, eight.

- Yippy!

- Great work, everyone. You've worked so hard. You should be proud of yourself. You might feel a bit stiff in your muscles tomorrow. That is normal. Make sure you follow our cool-down and stretch video next.

This video was co-created by the Cancer Centre at Guy's, the Baked Bean Charity and the South East London Cancer Alliance to guide you through a series of exercises. Please remember that it does not replace supervised sessions or advice from your healthcare or therapy professionals. Before starting this exercise programme, please contact a healthcare professional if: you are worried about your health, an existing symptom gets worse or you get a new symptom. Thank you.

- [Group] Hello!

- Great work so far. We are now going to show you a nice stretch to finish your workout. Stretching is one of the most important bits of your fitness routine because it prevents injury, stiffness and feeling uncomfortable. Now we're going to work down the body from head to toe. Remember to breathe, feel proud, for all you have achieved. Enjoy this bit. You'll feel great after. Nicola will lead the standing and Charlie will lead the seating. Are you ready?

- Hell yes!

- We are going to start with some deep breaths, breathing in and reach up, now breathe out and open down. Breathe in again and push it down. Breathe in once more. This time when we breathe out, we are going to wave like a tree in the breeze. One more deep breath in and open as you breathe out.

We are going to focus on our head now. Gently roll it around one way and now the other way. Now, drop your head over one shoulder and point other arm away. Hold for 5, 4, 3, 2, 1. Now change this to the other side. Hold for 5, 4, 3, 2, 1.

Place your hands behind your neck and look towards the sky. Hold for 5, 4, 3, 2, 1. Keep your hands there and gently look towards your shoes. Hold for 5, 4, 3, 2, 1. Slowly bring your head back up. Now down to your shoulders. Roll them forward four times. 1, 2, 3, 4. Now backwards. 1, 2, 3, 4.

Now stretch your arms wide to the side. Cross one arm in front. Keep it straight and hold it there. Hold for 5, 4, 3, 2, 1. Now change to the other arm. Hold for 5, 4, 3, 2, 1. Put one arm in front with your hand on your elbow and gently lift it above your head. Hold for 5, 4, 3, 2, 1. Now change sides. Hold for 5, 4, 3, 2, 1 and release.

Take your arms behind and place them on your lower back. If you are sitting down, you can hold onto the chair if you like. Squeeze your bum and lift your chest forwards. Hold for 5, 4, 3, 2, 1. Now round your back, reach in front and drop your head. Hold for 5, 4, 3, 2, 1 and release.

Next, take your legs slightly wide and reach out to the side. Anchor one arm onto your thigh and lift the other arm up over your head. Make sure your chest is facing forward, not down. Hold for 5, 4, 3, 2, 1. Now change sides. Take your time. Hold for 5, 4, 3, 2, 1 and release.

Now put your hands on your hips and do four slow circles. Take your time. 1, 2, 3, 4. And the other way. 1, 2, 3, 4. Walk your feet wide and face your toes forward. Lean over to one side with your weight on the bent knee. Keep the other leg straight. Hold for 5, 4, 3, 2, 1. Now change sides. Remember to keep the other leg straight to feel the stretch. Hold for 5, 4, 3, 2, 1. Come back to the middle.

Now breathe in and reach your hands to the sky. Now breathe out and pull down bending your knees. Use your hands or elbows to gently push your knees out. Keep your chest up and hold for 5, 4, 3, 2, 1. Drop your head and gently roll up through your spine. Head comes last.

Now place one heel out in front of you. Push your hips back and bend the other leg. Put your hands on your bent leg. Hold for 5, 4, 3, 2, 1. Change legs. Keep your chest up. Hold for 5, 4, 3, 2, 1 and release.

If you are sitting down, move to one side of your chair. Hold onto the back of your seat. Take one leg behind you as straight as possible, push into the back heel. If you are standing, take a big step forward. Bend your front knee, but make sure your back leg is straight. Keep your weight forward but push into the back heel. Hold for 5, 4, 3, 2, 1.

Now we are going to do the same thing on the other side. Remember to push into your back heel to feel the stretch. Hold for 5, 4, 3, 2, 1 and release.

Now we are going to be working on one leg at a time. Squeeze your stomach, bottom muscles to help you balance. If you are standing, hold onto a chair if you need to.

First, lift one leg and circle your ankle in one direction. Now the other direction. Now change the legs and circle the other ankle one way and the other way.

If you are seated, turn to the side and drop one bottom cheek off the front of the chair. Hold on to the back of the chair. Drop your front knee towards the ground and hold onto your trouser leg or ankle. If you are standing, take one leg behind you. You can hold onto your trouser leg or your ankle. Keep your knees together and push forward into your hips. Hold for 5, 4, 3, 2, 1. Now change sides and repeat.

If you are seated, turn to the other side and drop the other bottom cheek off the front of the chair. Hold onto the back of the chair. Drop your front knee towards the ground and hold onto your trouser leg or ankle. If you are standing, take one leg behind you. You can hold onto your trouser leg or your ankle. Keep your knees together and push forward into your hips. Hold for 5, 4, 3, 2, 1 and release.

If you are seated, take one leg on top of the other and lean forward slightly. If you are standing, place one leg on top of the other like the number four. Once you have your balance, bend your standing knee and push your bottom back. Hold for 5, 4, 3, 2, 1. Change sides and repeat. Remember, if you are standing, get your balance before you bend that supporting knee. Hold for 5, 4, 3, 2, 1 and release.

We are going to finish with three deep breaths. Breathing in and reach your arms up in a circle. Breathe out and bring them down. And again, breathe in and reach up. Breathe out and bring them down. One more deep breath in. Hold for a second at the top.

Now breathe out and smile. You have finished your workout. Great job everyone. You should feel really proud of yourself. See you next time!