The XBX plan - Ten Basic Exercises - for women was developed by the Royal Canadian Air Force inspired by the 5BX fitness plan for men, devised by Dr. The idea is that you perform these exercises for only 12 minutes a day to achieve a reasonably high level of fitness. There are targets/chart levels to aim for, (based upon age) and once you have reached your personal target, you only have to perform the exercises 3 times a week to maintain your level of fitness. The XBX plan is a physical fitness program composed of 4 charts of 10 exercise, arranged in progressive order of difficulty. The ten exercises on each chart are always performed in the same order, and in the same maximum time limit. The charts are divided into levels. There are 48 levels in all, 12 in each chart.

The levels are numbered consecutively, starting with 1 at the bottom of Chart I and ending with 48 at the top of Chart IV. X-force Autocad Keygen. In addition to the regular exercise, 2 supplemental exercise are available for Chart I, II, and III.

1 5BX 11 MINUTE EXERCISE PLAN Adapted from the original 5BX program of the Canadian Air Force (1960) Compiled by Campbell M Gold (2010) Acknowledgement. Exercise Programs – 5BX and XBX March 17. The Five Basic Exercises (5BX) fitness plan was developed for the R.C.A.F (The Royal Canada Air Force).

These exercises are for the muscles of the feet and the ankles and for those muscles which assist in the maintenance of good posture. How To Begin First select YOUR GOAL for YOUR AGE from the table below. Locate this level in the charts which will follow. Take note of the recommended minimum number of days at each level and stick to this. It is important that you DO NOT progress faster than recommended.

For example if you are 50 years of age, your goal is Level 16 on Chart II. You spend AT LEAST 7 days doing each level on Chart I and 8 days at each level on Chart II. If you feel stiff or sore, or if you are unduly breathless at any time, ease up and slow down your rate or progression. This is particularly applicable to the older age groups. Do not move faster than the recommended rate.

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The XBX plan - Ten Basic Exercises - for women was developed by the Royal Canadian Air Force inspired by the 5BX fitness plan for men, devised by Dr. The idea is that you perform these exercises for only 12 minutes a day to achieve a reasonably high level of fitness. There are targets/chart levels to aim for, (based upon age) and once you have reached your personal target, you only have to perform the exercises 3 times a week to maintain your level of fitness. The XBX plan is a physical fitness program composed of 4 charts of 10 exercise, arranged in progressive order of difficulty. The ten exercises on each chart are always performed in the same order, and in the same maximum time limit.