The 5BX Fitness Plan, Old School Moves For New World Optimum Fitness Results

See How the 5BX Fitness Plan that could make your workouts more consistent.

The 5BX fitness plan was popular among civilians in the 1960s, designed for Royal Canadian Air Force pilots who were considered not fit to fly. Today, 5BX remains a popular fitness protocol among trainers. We are all busy and rather than focusing on the amount of time spent exercising, the 5BX Fitness Plans uses exercise intensity to improve your fitness.

Simplicity is at the heart of the 5BX fitness plan. It's a circuit of five exercises performed within eleven minutes. Four calisthenics exercises followed by an aerobic exercise like a stationary run, a walk, or a run. The first four exercises are time-based, with rep targets performed within five minutes. The aerobic exercise is six minutes, or, if you choose to walk or run, however long it takes you to cover the required distance. 

The 5BX plan stands alone on its own merit, but is you like to change and spice things up every once in awhile, we have some great ideas to share. Here are some fun, smart, and different ways to change up your 5BX workouts. To get the most out or the 5BX Fitness Plan, and track your results, perform it on the TriadXP app. The app provides voice and video guidance to work you through all the charts and exercises and it will makes all these modifications a snap.

5 smart ways to adjust 5BX to overcome training hurdles.

1)    Do Another Round 

Not pressed for time; add more rounds to the workout.

• Do another round of the entire 5BX Fitness Plan circuit.
• Do another round of the first four calisthenics exercises then do your aerobic activity.
• After the stretching exercise, do another round of the middle three calisthenics exercises then do your aerobic activity.

2)    Do a Round from Another Chart

Start your 5BX workout with a lower level chart. Do a round of the calisthenics at a lower progression level is a great way to ease into a high intensity set at a higher fitness level.

• Do a comfortable number of reps from the preceding Chart. For example, if you're on Chart 2, an easy Chart 1 calisthenics workout then perform at your Chart 2 level.
• Do a lower level in your current Chart. For example, if you're at the top level (A+) of Chart 3 warm-up with a circuit at the lowest level of Chart 3 (D-).

3)    Mix up the Exercises

Sometimes you progress faster with specific exercises than others. If you're having trouble mastering an individual activity, move on to the next Chart level but use the lower level exercise progression for that exercise. Stay with that exercise until you can accomplish the required number of reps to advance to the next level.

4)    Add Your Own Exercises

The key to the 5BX fitness plan is working with the major muscle groups. Sometimes, for whatever reason, you might not be able to do a particular exercise, or you may want to incorporate weights or bands. Go for it. Replace an exercise with one of your favorite exercises that works for the same muscle group or with an activity that doesn't aggravate an injured area. Just be smart. Listen to your body.

5)    Change Up the Aerobic Activity

You can already substitute walking or running for the final aerobic exercise, which is a stationary run. But go even further. Substitute a swim or bike ride. Just be sure to get a similar level of exertion and perform it for at least six minutes.

Training with the 5BX fitness plan is fun and straightforward. It's fantastic for keeping those inches off, toning your mid-section, and building aerobic capacity. Use these five tips to keep your 5BX plan on track and your motivation high. 

The 5BX and XBX (for women) are based on research and testing by Bill Orban, a Canadian public servant and academic and "pioneer" in the field of physical fitness, and the RCAF. Both programs develop a high level of fitness while consuming only a relatively small amount of personnel time. TriadXP.com to perform and track your 5BX fitness plan with voice and video guidance right from your mobile device.