Royal Canadian Air Force · Five Basic Exercises
Begin your programme
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5BX — 11 minutes a day.
5BX was developed by the Royal Canadian Air Force in the 1950s so that pilots stationed at remote bases could stay fit with no equipment and no gym.
Every session is exactly 11 minutes. Five exercises. Done in order. That's it.
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Six charts. Twelve levels each.
You start at Chart 1, Level D− and work your way up. Each level increases the number of repetitions. Each chart introduces harder exercise variations.
You must spend a minimum number of days at each level before you can advance. This protects you from progressing too fast and getting injured.
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Your personal target.
Based on your age, the RCAF recommends reaching:
—Once you get there, you only need to work out 3 times a week to maintain your fitness.
At your age, you'll spend at least — day(s) at each level before moving up. You're in control of when you advance — this app will let you know when you're eligible.
Starting position
How would you like to begin?
How many full push-ups (not on your knees) can you do without stopping?
How many sit-ups can you do in one minute?
Can you run continuously for 6 minutes without stopping?
Based on your answers
Suggested starting point
—
This suggestion is based on the RCAF programme guidelines. You can accept it or choose a different level.
Select level
What is your current level?
Today's workout
Target: —
Today's workout
Day — at this level
Exercise 1 of 5
Exercise 1
—
—
—
Workout complete!
Maintenance mode
3 workouts per week is all you need.
You've met the minimum days at this level.
Target reached!
You've reached your RCAF age-appropriate target. You're now in maintenance mode.
Three workouts per week is all you need to maintain your fitness at this level.