"iamthesaint", from ICCF, originally started this topic, however, since many of the links were dead I thought I'd take the opportunity of updating it.
As well, I'd like to point out that, while the program is sound and well proven, some of the specific exercises, such as the sit-ups, may not be the best choice and, in fact, could do more harm than good in the long run. So you may want to see what the latest-n-greatest substitute would be.
I've also included The Hacker's Diet by Walker as there's a revised version of this program in there. You may also find some of the information contained within useful as well.
The 5BX (Five Basic Exercises) Plan is an exercise program developed for the Royal Canadian Air Force (RCAF) by Bill Orban in the late 1950s, first published in 1961. The plan was developed for men; a corresponding program was developed for women under the name XBX (Ten Basic Exercises).
"In 1961, tired and listless Canadians head home after work to plop down in front of the tube. Royal Canadian Air Force to the rescue! The RCAF has developed 5BX, a set of exercises sure to give the nation twice as much energy. For years, the RCAF has used the 11-minute-a-day regime to get into shape no matter what the locale. 5BX has six levels and combines a series of strenuous exercises like running, squatting and pushups.
Champion athletes use level six and housewives get an extra minute in level one. On CBC Radio, Wing Commander J.K. Tett says after two weeks you're bound to have a "pretty stiff workout."
Here's an audio interview with Wing Commander J.K. Tett on CBS Radio:
These next two videos were originally posted by iamthesaint. He gave the OK to incorporate them into this main post. Thanks again iamthesaint.
This is the RCAF's 5BX training film from 1959
A video copy of Dr. William R. Orban's 1966 LP record explaining the program, a 60's equivalent of an exercise tape.
The individual programs: 5BX Plan For Men's Physical Fitness and XBX Plan For Women's Physical Fitness
The complete book: Royal Canadian Air Force Exercise Plans for Physical Fitness
Excellent site explaining the how-to's and why-for's of the program, the Fit For Fifty website: How To Begin 5BX and How To Begin XBX
Here's the PDF's from that site: How To Begin 5BX - Fit For Fifty and How To Begin XBX - Fit For Fifty
The book containing the modified program as well as some interesting diet and fitness information: The Hacker's Diet
For more information reference this thread at ICCF: RCAF 5BX & XBX Programs
Joe Doakes aka Kilogulf59
Integrated Close Combat Forum
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