To help everyone get a little exercise this page presents a Cold War era at home fitness guide from the RCAF ! The 5BX plan (AKA the 5 basic exercises plan). This was published to promote at home fitness with step by step instructions. The best part – it requires zero equipment, and everyone can do this workout at home, right now. Like the plan says: By Yourself. At home. In your spare time. At your own rate of progress. Without discomfort and in only 11 minutes a day.

The plan is broken down in a very straightforward manner with a convenient “Physical Capacity Rating Scale” to break down each exercise, to give a detailed picture of fitness (at least in the early 1960s). The goal is simple, start with Chart 1, and follow the scale, preform the movement as many times as possible in 2 minutes and see where you land on the scale. Then, move on to Exercise 2, and Exercise 3 and so on. The total workout takes exactly 11 minutes! Once you can do all the movements on one chart in 11 minutes, move on to the next one!

5 BX Exercise Plan

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