There has been renewed interest on the internet with these 5BX exercises (for men) and XBX exercises (for women). I found multiple websites that have referred to the exercises and have made modifications and some changes to them.
Ten minutes is a manageable target time to exercise. I used the ten minute XBX exercises years ago and found them to be just the right length of time for a busy day! There are PDF copies of both programs online at the following locations:
The RCAF XBX Plan for Women is at: www.inspire.com.ve/pdf/rcaf_xbx.pdf
The RCAF 5BX Plan for Men is at: http://gregsadetsky.com/_files/5bx-plan.pdf
A chiropractor that I saw years ago suggested replacing the "toe touching" with "toe raises", and the "sit ups" with "curl ups". This makes the program a LOT safer, since we now know that some of these "older exercises" can cause muscles injury or strain. For the "Leg-Overs" exercise, he recommended the "Rear Leg Pull", which is also called the "Donkey-Kick" (see the top left exercise) at the link below:
The 5BX Chart 1 is at this link: http://golfnalastei.blogtrue.com/article/1674038/5bx
If you "Google Search" the "RCAF XBX Exercises" you will be able to find more helpful links! Enjoy your pursuit of fitness, but BE CAREFUL! Make sure you have your physician's approval prior to embarking on the RCAF XBX Plan or any other fitness program.
Organizing Annie
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