XBX Exercise Plan

Recently in the news, Dame Helen Mirren made headlines about how according to fans, she have a great figure.  Her response was that it's not great, but she have recently taken up exercising again.  She follows the "Royal Canadian Air Force exercise plan" which gently gets her fit and ready for other exercises.

So...what the hell is this "Royal Canadian Air Force exercise plan"???

As a female,  I researched the XBX and not the 5BX which is for men.

The XBX is 10 exercises the Royal Canadian Air Force developed for women for them to keep fit and in shape.  It's simple exercises that requires no gym equipment and it's completed in 12 minutes.

Here's how it works.  According to your age, find the level you should obtain. (Feeling sorry for the 15-17 Age group, cos the level is 44..eeek)

Do not move faster than the recommended rate.

If Your Age is:	Your Goal is:	Recommended Minimum Number of Days at Each Level on:
Years	Level	Chart I	Chart II	Chart III	Chart IV
7 – 8	30	1	1	2	X
9 – 10	34	1	1	2	X
11 - 12	38	1	1	2	3
13 - 14	41	1	1	2	3
15 - 17	44	1	1	2	2
18 - 19	40	1	2	3	4
20 - 25	35	1	2	3	X
26 - 30	30	2	3	5	X
31 - 35	26	2	4	6	X
36 - 40	22	4	6	X	X
41 - 45	19	5	7	X	X
46 – 50	16	7	8	X	X
51 +	11	8	X	X	X

XBX CHART I

12 11 10 9 8 7 6 5 4 3 2 1 level EXERCISE 1 2 3 4 9 8 10 40 9 8 10 40 9 8 10 40 7 7 8 36 7 7 8 36 7 7 8 36 5 5 7 28 5 5 7 28 5 5 7 28 3 4 5 24 3 4 5 24 3 4 5 24 2 EXERCISE 5 6 7 8 9 10 26 20 28 14 14 170 24 18 26 13 14 160 22 16 25 12 12 150 20 14 23 10 11 140 18 12 20 9 10 125 16 12 18 8 10 115 14 10 16 7 8 100 12 8 13 6 6 90 10 8 10 5 6 80 8 6 8 4 4 70 6 4 6 3 3 60 4 4 4 3 2 50 2 1 1 2 1 3 EXERCISE 8A 8B 18 20 17 18 16 17 14 15 13 14 11 12 10 11 8 9 7 8 6 6 5 5 4 3 1 1 Minutes for each exercise

Exercise 1- Toe Touching	Exercise 2 - Knee Raising
Start: Stand erect, feet 12 inches apart, arms over head. Bend forward to touch floor between feet. Do not try to keep knees straight. Count: Each return to starting position counts one.	Start: Stand erect, hands at sides, feet together. Raise left knee as high as possible, grasping knee and shin with hands. Pull leg towards body. Keep back straight throughout. Lower foot to floor. Repeat with right leg. Continue be alternating legs - left than right. Count: Left and right knee raises count one.

Exercise 3 - Lateral Bending	Exercise 4 - Arm Circling
Start: Stand erect, feet 12 inches apart, hands at sides. Keeping back straight, bend sidewards from waist to left. Slide left hand down leg as far as possible. Return to starting position and bend to right side. Continue by alternating to left than to right. Count: Bends to the left and right count one.	Start: Stand erect, feet 12 inches apart, arms at sides. Make large circles with left arm. Do one quarter of total count with forward circles and one quarter with backward circles. Repeat with right arm ....... Count: a full circle counts one.

Exercise 5 - Partial Sit-ups	Exercise 6 - Chest and Leg Raising
Start: Lie on back, legs straight and together, arms at sides. Raise head and shoulders from floor until you can see your heals. Lower head to floor. Count: Each partial sit-up counts as one.	Start: Lie face down, arms along sides, hands under thighs, palms pressing against thighs. Raise head, shoulders, and left leg as high as possible from the floor. Keep leg straight. Lower to floor. Repeat raising head, shoulders, and right leg. Continue by alternating legs, left then right. Count: Each chest and leg raise counts one.

Exercise 7 - Side Leg Raising	Exercise 8 - Push-ups
Start: Lie on side, legs straight, lower arm stretched over head along floor, top arm used for balance. Count: Each leg raise counts one. Do half number of counts raising left leg. Roll to other side and do half number of counts raising right leg.	Start: Lie face down, legs straight and together, hands directly under shoulders. Push body off the floor in any way possible, keeping hands and knees in contact with floor. Sit back on knees in contact with floor. Sit back on heels. Lower body to floor. Count: Each return to starting position counts one.

Exercise 9 - Leg Lifting

Exercise 10 - Run and Hop

Start: Lie on back, legs straight and together, arms at sides, palms down. Raise left leg until it is perpendicular to floor, or as close to this position as possible. Lower and repeat with right leg. Continue by alternating legs, left than right. Count: Left plus right leg lifts count one.

Start: Stand erect, feet together, arms at sides. Starting with left leg, run in place raising feet at least four inches from floor. (When running in place lift knees forward, do not merely kick heels backwards.) Count: Each time left foot touches floor counts one. After each fifty counts do 10 hops. Hops: Hopping is done so both feet leave floor together. Try to hop at least four inches off floor each time. Note: In all run-in-place exercises only running steps counted towards completing exercises repetitions.

Supplementary Exercises for feet, ankles, and posture
If you wish to do these exercises they are to be included in your regular program between exercises 8 and 9

Exercise 8A - Feet and Ankles	Exercise 8B - Posture
Start: Sit on floor, legs straight and about six inches apart, hands behind body for support, feet relaxed. Press toes away from body as far as possible. Bring toes towards body hooking feet as much as possible, relax feet. Count: Each return to relax state counts one.	Start: Sit on floor, knees bent, feet on floor, hands clasped about knees, head bent forward, and body relaxed. Straighten body and lift head to look directly ahead. Pull in muscles of abdomen. Relax to staring position. Count: Each return to starting position counts one.

XBX CHART II

24 23 22 21 20 19 18 17 16 15 14 13 level EXERCISE 1 2 3 4 15 16 12 30 15 16 12 30 15 16 12 30 13 14 11 26 13 14 11 26 13 14 11 26 12 12 9 20 12 12 9 20 12 12 9 20 10 10 7 18 10 10 7 18 10 10 7 18 2 EXERCISE 5 6 7 8 9 10 35 38 50 28 20 210 33 36 48 26 18 200 31 34 46 24 18 200 29 32 44 23 16 190 27 31 42 21 16 175 24 29 40 20 14 160 22 27 38 18 14 150 19 24 36 16 12 150 16 21 34 14 10 140 14 18 32 12 10 130 11 15 30 10 8 120 9 12 28 8 8 120 2 1 1 2 1 3 EXERCISE 8A 8B 40 36 38 34 36 32 33 29 31 27 28 24 25 22 22 20 19 19 17 15 14 13 12 12 1 1 Minutes for each exercise

Exercise 1- Toe Touching	Exercise 2 - Knee Raising
Start: Stand erect, feet 12 inches apart, arms over head. Bend forward to touch floor between feet. Bob up and down touching floor a second time. Return to starting position. Count: Each return to starting position counts one.	Start: Stand erect, hands at sides, feet together. Raise left knee as high as possible, grasping knee and shin with hands. Pull leg towards body. Keep back straight throughout. Lower foot to floor. Repeat with right leg. Continue be alternating legs - left than right. Count: Left and right knee raises count one.

Exercise 3 - Lateral Bending	Exercise 4 - Arm Circling
Start: Stand erect, feet 12 inches apart, hands at sides. Keeping back straight, bend sidewards from waist to left. Slide left hand down leg as far as possible. Bob up a few inches and press sidewards and down again. Return to starting position and repeat same movements to right side. Continue by alternating to left then right. Count: Bends to the left and right count one.	Start: Stand erect, feet 12 inches apart, arms at sides. Make large circles, with both arms at same time, backwards and around. Do half the number of repetitions making backward circles and half making forward circles. Count: Each full circle counts one.

Exercise 5 - Rocking Sit-ups	Exercise 6 - Chest and Leg Raising
Start. Lie on back, knees bent, feet on floor, arms extended over head. Swing arms forward and at same time thrust feet forward and move to sitting position. Reach forward, trying to touch toes with fingers. Return to starting position. Count. Each return to starting position counts one.	Start. Lie face down, arms along sides, palms pressing against thighs. Raise head, shoulders, and legs as high as possible from floor. Keep legs straight. Return to starting position. Count: Each chest and leg raise counts one.

Exercise 7 - Side Leg Raising	Exercise 8 - Knee Push-ups
Start. Lie on side, legs straight, lower arm stretched over head along floor, top arm used for balance. Raise upper leg until it is perpendicular to floor or as close to this position as possible. Lower to starting position. Count: Each leg raise counts one. Do half number of counts raising left leg. Roll to other side and do half number of counts raising right leg.	Start. Lie face down, legs straight and together, hands directly under shoulders. Push body off floor until arms are straightened. Keep hands and knees in contact with floor. Try to keep body in straight line. Count: Each return to starting position counts one.

Exercise 9 - Leg-overs

Exercise 10 - Run and Stride Jumping

Start. Lie on back, legs straight and together, arms stretched sidewards at shoulder level. Raise left leg to perpendicular. Drop it across body, and try to touch right hand with toes. Raise leg to perpendicular and return to starting position. Repeat same movements with right leg. Keep body and legs straight throughout, and shoulders on floor. Count: Left plus right leg lifts count one.

Start. Stand erect, feet together, arms at sides. Starting with left leg run in place raising feet at least four inches from floor. Count. Each time left foot touches floor counts one. After each fifty runs do ten stride jumps. Stride Stride jump starts with feet together, arms at sides. Jump so that feet are about 18 inches apart when you land. At the same time as you jump, raise arms sidewards to shoulder height. Jump again so that feet are together and arms are at sides when you land.

Supplementary Exercises for feet, ankles, and posture
If you wish to do these exercises they are to be included in your regular program between exercises 8 and 9

Exercise 8A - Feet and Ankles	Exercise 8B - Posture
Start: Sit on floor, legs straight and heels about 14 inches apart, hands behind body for support, feet relaxed. Move feet so that toes make large circular movements. Press out and around and in and towards the body. Do half number of counts moving toes in one direction, then reverse for remainder of counts. Count: Each time toes describe a full circle counts one.	Start: Lie on back, knees bent, feet on floor, arms slightly to side. Relax muscles of trunk. Press lower part of back to floor by tightening muscles of abdomen and back. Relax to starting position. Count: Each return to starting position counts one.

XBX CHART III

36 35 34 33 32 31 30 29 28 27 26 25 level EXERCISE 1 2 3 4 15 22 18 40 15 22 18 40 15 22 18 40 13 20 16 36 13 20 16 36 13 20 16 36 12 18 14 30 12 18 14 30 12 18 14 30 10 16 12 24 10 16 12 24 10 16 12 24 2 EXERCISE 5 6 7 8 9 10 42 40 60 40 20 240 41 39 60 39 20 230 40 38 58 37 19 220 39 36 58 35 19 210 37 36 56 34 18 200 35 34 56 32 16 200 33 33 54 30 15 190 32 31 54 29 14 180 31 30 52 27 12 170 29 30 52 25 11 160 27 29 50 23 9 150 26 28 48 22 8 140 2 1 1 2 1 3 EXERCISE 8A 8B 32 38 30 36 29 34 27 33 25 31 24 30 23 28 21 26 20 25 19 23 17 21 16 20 1 1 Minutes for each exercise

Exercise 1- Toe Touching	Exercise 2 - Knee Raising
Start. Stand erect, feet about 16 inches apart, arms over head. Bend down to touch floor outside left foot. Bob up and down to touch floor between feet. Bob again and bend to touch floor outside right foot. Return to starting position. Count: Each return to starting position counts one.	Start: Stand erect, hands at sides, feet together. Raise left knee as high as possible, grasping knee and shin with hands. Pull leg towards body. Keep back straight throughout. Lower foot to floor. Repeat with right leg. Continue by alternating legs - left than right. Count: Left and right knee raises count one.

Exercise 3 - Lateral Bending	Exercise 4 - Arm Circling
Start. Stand erect, feet 12 inches apart, right arm extended over head,bent at elbow. Keeping back straight, bend sidewards from waist to left. Slide left hand down leg as far as possible, at the same time press to left with right arm. Return to starting position and change arm positions. Repeat to right. Continue by alternating to left then right. Count: Bends to the left and right count one.	Start: Stand erect, feet 12 inches apart, arms at sides. Make large circles with arms in a windmill action—one arm following other and both moving at same time. Do half number of repetitions making backward circles and half making forward circles. .. ..... Count: Each full circle counts one.

Exercise 5 - Sit-ups	Exercise 6 - Chest and Leg Raising
Start. Lie on back, legs straight and together, arms along sides. Keeping back as straight as possible, move to a sitting position. Slide hands along legs during this movement finally reaching forward to try to touch toes with fingers. Return to starting position. Count. Each return to starting position counts one.	Start. Lie face down, legs straight and together, arms stretched sidewards at shoulder level. Raise entire upper body and both legs from floor as high as possible. Keep legs straight. Return to starting position. Count Each return to starting position counts one.

Exercise 7 - Side Leg Raising

Exercise 8 - Elbow Push-ups

Start: Lie on side, legs straight, lower arm stretched over head along floor, top arm used for balance. Raise upper leg until it is perpendicular to floor. Lower to starting position. Count: Each leg raise counts one. Do half number of counts raising left leg. Roll to other side and do half number of counts raising right leg.

Start Lie face down, legs straight and together, elbows directly under shoulders, forearms along floor, and hands clasped together. Raise body from floor by straightening it from head to heels. In the up position, body is in a straight line and lbows, forearms, and toes are in contact with floor. Lower to starting position. Keep head up throughout. Count: Each return to starting position counts one.

Exercise 9 - Leg-overs-Tuck

Exercise 10 - Run and Half Knee Bends

Start: Lie on back, legs straight and together, arms stretched sidewards at shoulder level, palms down. Raise both legs from floor, bending at hips and knees until in a tuck position. Lower legs to left, keeping knees together and both shoulders on floor. Raise legs and lower to floor on right side. Raise until perpendicular to floor and return to starting position. Keep knees close to abdomen throughout. Count: Each return to starting position counts one.

Start: Stand erect, feet together, arms at sides. Starting with left leg, run in place raising feet at least six inches from floor. Count: Each time left foot touches floor counts one. After each fifty counts do ten half knee bends. Half Knee Bends: Start with hands on hips, feet together, body erect. Bend at knees and hips, lowering body until thigh and calf form an angle of about 110 degrees. Do not bend knees past a right angle. Keep back straight. Return to starting position.

Supplementary Exercises for feet, ankles, and posture
If you wish to do these exercises they are to be included in your regular program between exercises 8 and 9

Exercise 8A - Feet and Ankles	Exercise 8B - Posture
Start: Stand erect, arms at sides, feet about 12 inches apart. First raise up onto toes, then lower until feet are flat on floor. Next roll outward on sides of feet, then roll feet so that outside edge of foot is off floor. Return to starting position. Count: Each return to starting position counts one.	Start: Lie on back, legs straight and together, arms slightly to side. Relax muscles of trunk. Press lower part of back to floor by tightening muscles of abdomen and back. Relax to starting position. Count: Each return to starting position counts one.

XBX CHART IV

48 47 46 45 44 43 42 41 40 39 38 37 level EXERCISE 1 2 3 4 15 26 15 32 15 26 15 32 15 26 15 32 13 24 14 30 13 24 14 30 13 24 14 30 12 22 12 28 12 22 12 28 12 22 12 28 10 20 10 26 10 20 10 26 10 20 10 26 2 EXERCISE 5 6 7 8 9 10 48 46 58 30 16 230 45 45 56 27 15 220 44 44 54 24 14 210 42 43 52 21 13 200 40 42 50 19 13 190 38 40 48 16 12 175 35 39 46 13 10 160 32 38 44 11 9 150 30 38 40 9 8 140 29 36 38 8 7 130 27 35 36 7 6 115 25 34 34 6 5 100 2 1 1 2 1 3 Minutes for each exercise

Exercise 1- Toe Touching	Exercise 2 - Knee Raising
Start: Stand erect, feet about 16 inches apart, arms over head. Bend down to touch floor outside left foot. Bob up and down to touch floor between feet. Bob again touching floor between feet once more. Bob and bend to touch floor outside right foot. Return to starting position. Count: Each return to starting position counts one.	Start: Stand erect, hands at sides, feet together. Raise left knee as high as possible, grasping knee and shin with hands. Pull leg towards body. Keep back straight throughout. Lower foot to floor. Repeat with right leg. Continue be alternating legs - left than right. Count: Left and right knee raises count one.

Exercise 3 - Lateral Bending

Exercise 4 - Arm Flinging

Start: Stand erect, feet 12 inches apart, right arm extended over head, bent at elbow. Keeping back straight, bend sidewards from waist to left. Slide left hand down leg as far as possible, at same time press to left with right arm. Bob up a few inches and press to left again. Return to starting position and change arm positions. Repeat to right. Continue by alternating to left then right. Count: Bends to the left and right count one.

Start: Stand erect, feet 12 inches apart, upper arms extended sidewards at shoulder level, elbows bent, utstreatched fingers touching in front of chest. Press elbows backward and upward. Do not let elbows drop. Return arms to starting position and then fling hands and arms outward, backward, and upward as far as possible. Return to starting position. ....... Count: Count one after each arm fling.

Exercise 5 - Sit-ups	Exercise 6 - Chest and Leg Raising
Start: Lie on back, legs straight and together, hands behind head. Move to sitting position. Keep feet on floor (support may be used if necessary) and back straight. Lower body to starting position. Count: Each return to starting position counts one.	Start: Lie face down, legs straight and together, hands behind head. Raise entire upper body and both legs from floor as high as possible. Keep legs straight. Return to starting position. Count: Each return to starting position counts one.

Exercise 7 - Side Leg Raising	Exercise 8 - Push-ups
Start: With right side to floor, support weight on right hand (arm straight) and side of right foot, using left hand for assistance in balance if necessary. Raise left leg until it is parallel with floor. Lower leg to starting position. Count: Each leg raise counts one. Do half number of counts raising left leg. Roll to other side and do half number of counts raising right leg.	Start: Lie face down, legs straight and together, toes turned under, hands directly under shoulders. Push up from hands and toes until arms are fully extended. Keep body and legs in a straight line. Return to touch chest to floor and repeat. Count: Each time chest touches floor counts one.

Exercise 9 - Leg-overs—Straight

Exercise 10 - Run and Semi-Squat Jumps

Start: Lie on back, legs straight and together, arms stretched sidewards at shoulder level, palms down. Raise both legs until they are perpendicular to floor, keeping them straight and together. Lower legs to left, trying to touch left hand with toes. Raise to perpendicular and lower to right side. Raise again to perpendicular and return to starting position. Count: Each return to starting position counts one.

Start: Stand erect, feet together, arms at sides. Starting with left leg, run in place raising feet at least six inches from floor. Count: Each time left foot touches floor counts one. After each fifty counts do ten semi-squat jumps. Semi-Squat Jumps: Drop to a half crouch position with hands on knees and arms straight. Keep back as straight as possible, one foot slightly ahead of the other. Jump to upright position with body straight and feet leaving floor. Reverse position of feet before landing, return to half crouch, and repeat.

 It only takes 12 minutes per day...why not give it a try and improve your fitness...or at least use it to work towards your fitness goals.  It's not an excuse anymore to say you don't have the expensive gym equipment to keep fit.  You can do it in your lounge room...all the exercises.

Today I started doing the basic level and after my 12 minutes, WOW....I know I'm in a bad shape.  I'm going to try and keep doing this for at least a month and see how it goes. 


 NOTE:  If you stopped for a period of time and have increases the exercise level, after the period of stoppage, DO NOT GO BACK ON THE LEVEL BEFORE YOUR EXERCISE STOPPAGE.  Please as with all exercises, do not push yourself to the breaking point where you'll hurt yourself...listen to your body  :)

And for the guys.....your's from the Royal Canadian Air Force is called the 5BX.
Click on the link for details of the 5BX.