What is 5BX?

The 5BX Plan – Five Basic Exercises – was devised by Dr. Bill Orban for the Royal Canadian
Air Force in the late 1950’s. The Plan is composed of 6 charts arranged in progression. Each
chart is composed of 5 exercises which are always performed in the same order (warming-up
and stretching is included in this order of the exercises) and in the same maximum time limit.

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.

In this example, someone of my age, i.e.

5BX Chart Two Level A 50, would aim for Chart 2 Level A+
1 2
Level CHART 2 EXERCISES mile mile
The charts are easy to follow, in that
run walk
1 2 3 4 5 In minutes
exercise 1 is performed 30 times in 2
minutes maximum, exercise 2 is
A+ 30 23 33 20 500 9 30
performed 23 times in 1 minute and so
A 29 21 31 19 485 9 31
on.
A- 28 20 29 18 470 9 32
Minutes in
each 2 1 1 1 6 The alternative to exercise 5, i.e. the mile
exercise run or 2 mile walk is performed in the
time stated.

Here is the complete list of age based targets.

Age Group Chart Level

6 1 B
7 1 A
8 2 D-
9 2 C-
10 2 B-
11 2 A-
12 3 D+
13 3 C+
14 3 B+
15 4 D-
16-17 4 C+
18-25 5 C
25-29 4 A+
30-34 4 C+
 Age Group Chart Level
35-39 3 B
40-44 3 C
45-49 2 A+
50-60 2 C+
Champion Athletes 6 Any Level

When first looking at these exercises, it seems quite fanciful to suggest that anyone can get fit
by just doing what initially appears to be so little. Try them for a week and you will see that Dr.
Orban knew what he was talking about.

How To Begin
Check your daily schedule and determine the time most convenient for you to do the exercises.
It should be the same time each day.

Here are some suggested times:

• before breakfast;
• late morning or afternoon, at your place of employment;
• after your regular recreational period;
• in the evening just before you retire.

Regardless of the time you choose START TODAY

Maximum Rate of Progression through the Charts According to Age

20 years or under, at least 1 day at each level

20-29 years, at least 2 days at each level
30-39 years, at least 4 days at each level
40-49 years, at least 7 days at each level
50-59 years, at least 8 days at each level
60 years and over, at least 10 days at each level

If you feel stiff or sore, or if you are unduly breathless at any time, ease up and slow down your
rate or progression. This is particularly applicable to the older age groups.

A Note of Caution
Even if you feel able to start at a high level and progress at a faster rate than indicated

DON'T DO IT
Start at the bottom of Chart 1 and work up from level to level as recommended.
The information contained in this site is made available for general information.
In no way is this information intended to be medically accurate. Information
within this site is not meant to be a substitute for professional advice from
qualified health care providers. No representations or warranties about the
accuracy or completeness of the information in this site is made. No
endorsement, promotion, or sponsorship is made by any hypertext link provided
within this site. Visitors assume all risks of using information in this site.
This is the first of six charts describing your physical capacity rating scale.
Everyone is advised to begin the 5BX program with this chart at the lowest
level, D-. Review the section "How to Begin" before starting with this chart.
Age Groups
6 yrs level B : 7 yrs level A

5BX Chart One Level A

1/2 1
Level
CHART 1 EXERCISES mile mile
run walk
1 2 3 4 5 In minutes
A+ 20 18 18 13 400 5.5 17
A 18 17 17 12 375 5.5 17 Exercise 1
A- 16 15 16 11 335 5.5 17
1. Feet astride, arms upward. Forward bend to floor
Minutes in touching then stretch upward and backward bend. Do not
2 1 1 1 6
each strain to keep knees straight.

5BX Chart One Level B

1/2 1
CHART 1 EXERCISES mile mile Exercise 2
Level run walk
2. Back lying, feet 6" apart, arms at sides. Sit up just far
1 2 3 4 5 In minutes enough to see your heels. Keep legs straight, head and
B+ 14 13 15 9 320 6 18 shoulders must clear the floor.

B 12 12 14 8 305 6 18
Exercise 3
B- 10 11 13 7 280 6 18
Minutes in 3. Front lying, palms placed under the thighs. Raise head
2 1 1 1 6 and one leg, repeat using legs alternately. Keep leg
each
straight at the knee, thighs must clear the palms. (Count
one each time second leg touches floor.)

5BX Chart One Level C

1/2 1
Level
CHART 1 EXERCISES mile mile Exercise 4
run walk
4. Front lying, hands under the shoulders, palms flat on
1 2 3 4 5 In minutes
the floor. Straighten arms lifting upper body, keeping the
C+ 8 9 12 6 260 6.5 19 knees on the floor. Bend arms to lower body. Keep body
straight from the knees, arms must be fully extended,
C 7 8 10 5 235 6.5 19 chest must touch floor to complete one movement.
C- 6 7 8 4 205 6.5 19
Minutes in
2 1 1 1 6
each

Exercise 5

5. Stationary run - (count a step each time left foot

5BX Chart One Level D touches floor. Lift feet approximately 4 inches off floor).
Every 75 steps do 10 "scissor jumps". Repeat this
1/2 1 sequence until required number of steps is completed.
Level
CHART 1 EXERCISES mile mile Scissor jumps - Stand with right leg and left arm extended
run walk forward, and left leg and right arm extended backward.
1 2 3 4 5 In minutes Jump up - change position of arms and legs before
landing. Repeat (arms shoulder high).
D+ 4 5 6 3 175 7 20
D 3 4 5 3 145 7.5 21
D- 2 3 4 2 100 8 21
Minutes in
each 2 1 1 1 6
exercise
 5BX Chart II
Age Groups
8yrs level D- : 9yrs level C- : 10yrs level B- : 11yrs level A- : 45-49yrs level A+ 50-60yrs level C+

5BX Chart Two Level A

1 2
Level
CHART 2 EXERCISES mile mile
run walk
1 2 3 4 5 In minutes
A+ 30 23 33 20 500 9 30 Exercise 1
A 29 21 31 19 485 9 31
1. Feet astride, arms upward. Touch floor and press
A- 28 20 29 18 470 9 32 (bounce) once then stretch upward and backward bend.
Do not strain to keep knees straight.
Minutes in
2 1 1 1 6
each

5BX Chart Two Level B

1 2
Level
CHART 2 EXERCISES mile mile
Exercise 2
run walk
1 2 3 4 5 In minutes 2. Back lying, feet 6" apart, arms at sides. Sit up to
vertical position, keep feet on floor even if it is necessary
B+ 26 18 27 17 455 9.5 33 to hook them under a chair. Allow knees to bend slightly.
B 24 17 25 16 455 9.5 33
B- 22 16 23 15 440 9.5 33
Minutes in
2 1 1 1 6
each
Exercise 3

3. Front lying, palms placed under the thighs. Raise head,

5BX Chart Two Level C shoulders and both legs. Keep legs straight, both thighs
must clear the palms.
1 2
Level
CHART 2 EXERCISES mile mile
run walk
1 2 3 4 5 In minutes
C+ 20 15 21 14 425 10 34
C 19 14 19 13 410 10 34 Exercise 4
C- 18 13 17 12 395 10 34
4. Front lying, hands under the shoulders, palms flat on
Minutes in the floor. Straighten arms to lift body with only palms and
each 2 1 1 1 6 toes on the floor. Back straight. Chest must touch floor for
exercise each completed movement after arms have been fully
extended.

Chart Two Level D

5BX Chart Two Level D

1 2
Level CHART 2 EXERCISES mile mile
run walk
1 2 3 4 5 In minutes Exercise 5
D+ 16 12 15 11 380 10.5 35
5. Stationary run - (count a step each time left foot
D 15 11 14 10 360 10.5 35 touches floor. Lift feet approximately 4 inches off floor).
Every 75 steps do 10 "astride jumps". Repeat this
D- 14 10 13 9 335 10.5 35
sequence until required number of steps is completed.
Minutes in Astride jumps - feet toghether, arms at side. Jump and
each 2 1 1 1 6 land with feet astride and arms raised sideways to slightly
exercise above shoulder height. Return with a jump to the starting
position for count of one. Keep arms straight.
 5BX CHART III
Age Groups
12yrs level D+ : 13yrs level C+ : 14yrs level B+ : 35-39yrs B : 40-44yrs level C

5BX Chart Three Level A

1 2
Level
CHART 3 EXERCISES mile mile
run walk
1 2 3 4 5 In minutes
A+ 30 32 47 24 550 8 25
A 30 31 45 22 540 8 25 Exercise 1
A- 30 30 43 21 525 8 25
Minutes in
2 1 1 1 6
1. Feet astride, arms upward. Touch floor 6"
each
outside left foot, again between feet and
press once then 6" outside right foot, bend
backward as far as possible, repeat, reverse
5BX Chart Three Level B direction after half the number of counts. Do
1 2 not strain to keep knees straight, return to
Level
CHART 3 EXERCISES mile mile erect position.
run walk
1 2 3 4 5 In minutes
B+ 28 28 41 20 510 8.25 26
B 28 27 39 19 500 8.25 26
B- 28 26 37 18 490 8.25 26
Minutes in
each
2 1 1 1 6 Exercise 2

2. Back lying, feet 6" apart, arms clasped

5BX Chart Three Level C behind head. Sit up to vertical position, keep
feet on floor hook feet under a chair, etc.,
1 2
CHART 3 EXERCISES mile mile only if necessary.
Level run walk
1 2 3 4 5 In minutes
C+ 26 25 35 17 480 8.75 28
C 26 24 34 17 465 8.75 27
C- 26 23 33 16 450 8.5 27
Exercise 3
Minutes in
2 1 1 1 6 3. Front lying, hands interlocked behind the
each
back. Lift head, shoulders, chest and both
legs as high as possible. Keep legs straight,
and raise chest and both thighs completely
off floor.
 5BX Chart Three Level D
1 2
Level
CHART 3 EXERCISES mile mile
run walk
1 2 3 4 5 In minutes Exercise 4
D+ 24 22 31 15 430 8.75 28
D 24 21 30 15 415 8.75 28
D- 24 20 29 15 400 8.75 29
4. Front lying, hands under the shoulders,
palms flat on the floor. Touch chin to floor in
Minutes in
each 2 1 1 1 6 front of hands--Touch forehead to floor
exercise behind hands before returning to up
position. There are three definite
movements, chin, forehead, arms
straightened. Do not do in one continuous
movement.

Exercise 5

5. Stationary run - (count a step each time

left foot touches floor. Lift feet
approximately 4 inches off floor). Every 75
steps do 10 "half knee bends". Repeat this
sequence until required number of steps is
completed.
Half knee bends--Feet together, hands on
hips, knees bent to form an angle of about
110 degrees. Do not bend knees past a right
angle. Straighten to upright position, raising
heel off floor, return to starting position each
time. Keep feet in contact with floor--the
back upright and straight at all times.
 5BX CHART IV
Age Groups
15yrs level D- : 16-17yrs level C+ : 25-29yrs level A+ : 30-34yrs level C-

5BX Chart Four Level A

1 2
Level
CHART 4 EXERCISES mile mile
run walk
1 2 3 4 5 In minutes
A+ 30 22 50 42 400 7 19
A 30 22 49 40 395 7 19
Exercise 1
A- 30 22 49 37 390 7 19
Minutes in
each
2 1 1 1 6 1. Feet astride, arms upward. Touch floor
outside left foot, between feet, press once
then outside right foot, circle bend
backwards as far as possible, reverse
direction after half the number of counts.
Do not strain to keep knees straight. Keep
arms above head and make full circle,
bending backward past vertical each time.
5BX Chart Four Level B
1 2
Level
CHART 4 EXERCISES mile mile
run walk
1 2 3 4 5 In minutes
B+ 28 21 47 34 380 7.25 20
B 28 21 46 32 375 7.25 20
Exercise 2
B- 28 21 46 30 365 7.25 20
Minutes in
2 1 1 1 6
each
2. Back lying, legs straight, feet together,
arms straight overhead. Sit up and touch
the toes keeping the arms and legs straight.
Use chair to hook feet under only if
necessary.

5BX Chart Four Level C

1 2
Level
CHART 4 EXERCISES mile mile
run walk
1 2 3 4 5 In minutes
C+ 26 19 44 28 355 7.75 21
Exercise 3
C 26 19 43 26 345 7.75 21
C- 26 19 43 24 335 7.75 21
Minutes in 3. Front lying, hands and arms stretched
each 2 1 1 1 6 sideways. Lift head, shoulders, arms, chest
exercise
and both legs as high as possible. Keep legs
straight, raise chest and both thighs
completely off floor.
 5BX Chart Four Level D
1 2
Level
CHART 4 EXERCISES mile mile
run walk
Exercise 4
1 2 3 4 5 In minutes
D+ 24 18 41 21 320 7.75 23
D 24 18 40 19 315 7.75 23 4. Front lying, palms of hands flat on floor,
approximately 1 foot from ears directly to
D- 24 18 40 17 300 7.75 23
side of head, Straighten arms to lift body.
Minutes in
each 2 1 1 1 6
Chest must touch floor of each completed
exercise movement.

Exercise 5

5. Stationary run - (count a step each time

left foot touches floor. Lift feet
approximately 4 inches off floor). Every 75
steps do 10 "semi-squat jumps". Repeat
this sequence until required number of
steps is completed.
Semi-squat jumps--Drop to a half crouch
position with hands on knees and arms
straight, keep back as straight as possible,
right foot slightly ahead of left. Jump to
upright position with body straight and feet
leaving floor, Reverse position of feet before
landing. Return to half crouch position and
repeat.
 5BX CHART V
Age Groups
18-25yrs level C

5BX Chart Five Level A

1
Level CHART 5 EXERCISES mile
run
Exercise 1
1 2 3 4 5 Mins:Secs
A+ 30 40 50 44 500 6:00 1. Feet astride, arms upward, hands clasped, arms
straight. Touch floor outside left foot, between feet, press
A 30 39 49 43 485 6:06 once then outside right foot, circle bend backwards as far
as possible, reverse direction after half the number of
A- 30 38 48 42 475 6:09
counts. Do not strain to keep knees straight. Keep arms
Minutes in above head and make full circle, bending backward past
2 1 1 1 6 vertical each time.
each

5BX Chart Five Level B

1 Exercise 2
Level CHART 5 EXERCISES mile
run
2. Back lying, legs straight, feet together, hands clasped
1 2 3 4 5 Mins:Secs behind head. Sit up and raise legs in bent position at same
time twist to touch right elbow to left knee. This completes
B+ 28 36 47 40 465 6:12 one movement. Alternate the direction of twist each time.
B 28 35 46 39 455 6:15 Keep feet off floor when elbow touches knee.

B- 28 34 45 38 445 6:21
Minutes in
2 1 1 1 6
each

Exercise 3

5BX Chart Five Level C 3. Front lying, arms extended overhead. Raise arms, head,
chest and both legs as high as possible. Keep legs and
arms straight, chest and both thighs completely off floor.

1
Level CHART 5 EXERCISES mile
run
1 2 3 4 5 Mins:Secs
Exercise 4
C+ 26 32 44 36 435 6:27
C 26 31 43 35 420 6:33 4. Front lying, hands under shoulder, palms flat on floor.
Push off floor and clap hands before returning to starting
C- 26 30 42 34 410 6:39 position. keep body straight during the entire movement.
Hand clap must be heard.
Minutes in
each 2 1 1 1 6
exercise
 5BX Chart Five Level D

1
Level CHART 5 EXERCISES mile
run
1 2 3 4 5 Mins:Secs Exercise 5
D+ 24 28 41 32 400 6:45
5. Stationary run - (count a step each time left foot
D 24 27 40 31 385 6:51 touches floor. Lift feet approximately 4 inches off floor).
Every 75 steps do 10 "semi-spread eagle jumps". Repeat
D- 24 26 39 30 375 7:00
this sequence until required number of steps is completed.
Minutes in Semi-spread eagle jumps--Feet together, drop to a half
each 2 1 1 1 6 crouch position hands on knees with arms straight. Jump
exercise up to feet astride swing arms overhead in mid-air, return
directly to starting ppositionon landing. Raise hands above
head level, spread feet at least shoulder width apart in
astride position before landing with feet together.
 5BX CHART VI
PHYSICAL CAPACITIES CHART SIX ARE USUALLY FOUND ONLY IN CHAMPION
ATHLETES. Try to balance your physical activity with several sports so that all the
important parts of the body are adequately exercised. No single sport provides the
proper balance for the development of all parts of the body. Therefore, carefully select
your sports.

An easy program suggests regular participation in one or two sports supplemented by a

balanced set of exercises such as those found in the 5BX program.
Age Groups
PHYSICAL CAPACITIES IN THIS CHART ARE USUALLY FOUND ONLY IN CHAMPION ATHLETES

5BX Chart Six Level A

1
Level CHART 6 EXERCISES mile
run
Exercise 1
1 2 3 4 5 Mins:Secs
A+ 30 50 40 40 600 5:00 1. Feet astride, arms upward, hands reversed clasped,
arms straight. Touch floor outside left foot, between feet,
A 30 48 39 39 580 5:03 press once then outside right foot, circle bend backwards
A- 30 47 38 38 555 5:09 as far as possible, reverse direction after half the number
of counts. Keeps hands reversed clasped at all times.
Minutes in
2 1 1 1 6
each

5BX Chart Six Level B

Exercise 2
1
Level CHART 6 EXERCISES mile 2. Back lying, legs straight, feet together, hands straight
run over the head. Sit up and at the same time lifting both legs
1 2 3 4 5 Mins:Secs to touch the toes in a pike (V) position. Keep feet together,
legs and arms straight, all of the upper back and legs clear
B+ 28 45 37 36 530 5:12 floor, fingers touch toes each time.
B 28 44 36 35 525 5:18
B- 28 43 35 34 515 5:24
Minutes in
2 1 1 1 6
each
Exercise 3

3. Front lying, arms extended overhead. Raise arms, head,

5BX Chart Six Level C chest and both legs as high as possible then press back
once. Keep legs and arms straight--chest and both thighs
completely off floor.

1
Level CHART 6 EXERCISES mile
run
1 2 3 4 5 Mins:Secs
C+ 26 41 34 32 505 5:27
Exercise 4
C 26 40 33 31 495 5:33
C- 26 39 32 30 485 5:39 4. Front lying, hands under shoulder, palms flat on floor.
Push off floor and slap chest before returning to starting
Minutes in position. keep body straight during the entire movement.
each 2 1 1 1 6 chest slap must be heard.
exercise
 5BX Chart Six Level D
1
Level
CHART 6 EXERCISES mile
run
1 2 3 4 5 Mins:Secs
D+ 24 37 31 28 475 5:45
D 24 36 30 27 460 5:51 Exercise 5

D- 24 35 29 26 450 6:00 5. Stationary run - (count a step each time left foot
Minutes in touches floor. Lift feet approximately 4 inches off floor).
each 2 1 1 1 6 Every 75 steps do 10 "jack jumps". Repeat this sequence
exercise until required number of steps is completed.
Jack jumps--Feet together, knees bent, sit on heels, finger
tips touch floor. Jump up, raise legs waist high, keep legs
straight and touch toes in midair. Keep legs straight, raise
feet level to "standing waist height". Touch toes each time.

The information contained in this site is made available for general

information. In no way is this information intended to be medically accurate.
Information within this site is not meant to be a substitute for professional
advice from qualified health care providers. No representations or warranties
about the accuracy or completeness of the information in this site is made. No
endorsement, promotion, or sponsorship is made by any hypertext link
provided within this site. Visitors assume all risks of using information in this
site.