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Royal Canadian 5BX and XBX Programs


'Royal Canadian 5BX and XBX Programs' can also refer to...

 

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Progressive exercise plans designed by the Royal Canadian Airforce to develop and maintain the physical fitness of their military personnel. The programs have been widely adopted by the public. The basic exercises can be performed without any special equipment and in a confined space.

The 5BX programs are arranged in six charts, each with five exercises. Warming-up is incorporated into the exercises. For example, the first exercise (toe touching for 2 minutes) stretches and loosens the muscles. You start the first exercise easily, and gradually increase vigour and speed. The exercises are graded so that a person increases the number of repetitions of each exercise described on one chart and then progresses to more demanding exercises in the next chart as fitness improves. The exercises in chart one are: toe touching: 2 minutes partial sit-up (sufficient to see heels): 1 minute leg lifts: 1 minute push-ups: 1 minute stationary running: 6 minutes.The exercises are completed in about 11 minutes.

toe touching: 2 minutes

partial sit-up (sufficient to see heels): 1 minute

leg lifts: 1 minute

push-ups: 1 minute

stationary running: 6 minutes.

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 exercises in chart one are, in the order performed: toe touching: 30 seconds knee raising: 30 seconds arm circling: 30 seconds partial sit-ups: 30 seconds chest and leg raising: 2 minutes side leg raising: 1 minute push-ups (from a kneeling position): 2 minutes leg lifting: 1 minute run and hop: 3 minutes.The 10 exercises are completed in about 12 minutes.

toe touching: 30 seconds

knee raising: 30 seconds

arm circling: 30 seconds

partial sit-ups: 30 seconds

chest and leg raising: 2 minutes

side leg raising: 1 minute

push-ups (from a kneeling position): 2 minutes

leg lifting: 1 minute

run and hop: 3 minutes.

Subjects: Medicine and Health.


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