The exercise plan outlined in the XBX booklet provides women with the opportunity . RCAF specialists and led to the development of the 5BX program for men. The XBX plan (Ten Basic Exercises) for women was developed by the Royal Canadian Air Force. According to them by performing these. For Men. The Five Basic Exercises (5BX) fitness plan was developed for the R.C.A.F (The Royal Canada Air Force) as a progressive fitness training plan based.

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5BX – How To Begin

F The Royal Canada Air Force as a progressive fitness training plan based on scientific principles to develop and maintain the physical fitness of their military personnel. The program has been widely adopted by the public.

The simple exercises are structured to not require a warm-up xbc to train the body in a balanced manner.


You start at a very low level and build up within your own capabilities. Resist the temptation to jump straight in at a higher level.

One day’s exercise should be completed in cbx total of eleven minutes, is not dependent on elaborate facilities or equipment, and can be done in any place. It is important that the exercises at any level be completed in 11 minutes.

However, it is likely that in the early stages, an individual will complete certain exercises in less than the allotted time while others may require longer. In these circumstances the times allotted for individual exercises may be varied within the total 11 minute period.

The 5BX Plan is composed of six charts arranged in increasing order of difficulty. Each chart is composed of five exercises which are always performed in the same order. The first 4 basic exercises are calisthenics and the last an aerobic exercise. As you progress within the system the number of each type of exercise that must be performed increases and the difficulty of each exercise increases.


Click Here for 5BX for Men.

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Many exercise physiologists consider the sit-up in the higher levels to be capable of causing spinal injury, and therefore unsuitable for an unsupervised program. As always, please consult your physician before attempting any exercise program.

The XBX program consists of four charts of 10 exercises, arranged in progressive order of difficulty. As with the 5BX charts, as your fitness improves, you perform more repetitions and then move on to a more difficult chart.

The 10 exercises are completed in about 12 minutes. March 17, – Health. The five exercises include: