Shaping Up with 5 BX Plan


The 5BX program is ideal for those of us searching for the holy grail of fitness programs. It has been around for 50 years.

Key Factors

  • For the best results 5BX must be done regularly.
  • the 5BX plan does not require access to specialized equipment.
  • The 5BX (five basic exercise) plan is a relatively light and minimal exercise programme that is very easy to do.
  • You don’t need a lot of space; you don’t even need to leave the house – it is very hard to think of an excuse not to do it (other than it’s too easy!).
  • What more the plan requires only 11 minutes per day to be spent on the exercises.
  • The 5BX plan consists of six charts arranged in increasing order of difficulty.
  • Workout Routine

The routine is composed of five exercises that are performed within 11 minutes. The intensity varies with progress. The first four exercises are calisthenics and the last an aerobic exercise, as follows:

  • Stretching
  • Sit-up
  • Back extension
  • Push-up
  • Running in place
  • The final exercise can be substituted for a walk or run.

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

It may take you 6 – 10 months or more of daily exercises to attain your recommended level, but once you have attained it, only three periods of exercise per week will maintain your fitness.

If for any reason (illness etc) you stop doing the 5BX regularly and you wish to begin again, do not recommence at the level that you had attained previously. Drop back several levels until you find one that you can do without undue strain.