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:
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:
Subjects: Medicine and Health.