5BX

5BX (Abbreviation for Five Basic Exercises ) is a fitness program that was developed by Bill Orban for the Royal Canadian Air Force in the late 1950s .

The 5BX plan consists of five exercises (u. A. Abdominal crunches , leg lifts, push-ups , running in place). The number of repetitions and the level of difficulty increase over time. You have to work your way up to six individual plans, each with 12 levels. The exercises take eleven minutes a day.

The 5BX plan was originally intended only for male members of the Air Force, the similar XBX plan existed for female personnel.

Despite its considerable age, the 5BX still enjoys some popularity as this plan allows to train flexibility, muscle strength and endurance with a minimal investment of time.

literature

• Maren Organ: Fit, elastic and healthy, ISBN 3-455-02030-5
• Royal Canadian Air Force Publication: 5BX Plan for Physical Fitness ( zip file; 2.4 MB)

Web links

• Royal Canadian Air Force 5BX Fitness Plan Introduction and Exercises