5BX Chart 1 with Stationary Run

The 5BX Fitness Plan – Five Basic Exercises – was developed by Dr. Bill Orban for the Royal Canadian Air Force in the late 1950s. The Plan consists of 6 charts. Each chart consists of five simple movements a warm-up, a core, a back, an upper-body push, and cardio exercise. As chart levels increase, the exercise difficulty and number of repetitions increase. You also have the option to substitute running or walking a recommended distance and time instead of the stationary run. The idea is that you perform these exercises for only 11 minutes a day to achieve a reasonably high level of fitness. There are targets/chart levels to aim for, (based upon age) and once you have reached your personal target, you only have to perform the exercises 3 times a week to maintain your level of fitness.