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Guide posted by Coachgold Heather J in Fit for Life in Fifteen Minutes a Day

XBX - get fit, stay fit in only 12 minutes a day - the Canadian Royal Airforce Programme for WOMEN

http://fit450.com/HTML/XBX_Intro.html

http://download.jwenet.net/pdfs/xbx.pdf

The XBX plan - Ten Basic Exercises - for women was developed by the Royal Canadian Air Force inspired by the 5BX fitness plan for men, devised by Dr. Bill Orban.

The idea is that you perform these exercises for only 12 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.

The XBX plan is a physical fitness program composed of 4 charts of 10 exercise, arranged in progressive order of difficulty. The ten exercises on each chart are always performed in thesame order, and in the same maximum time limit.  The charts are divided into levels. There are 48 levels in all, 12 in each chart. The levels are numbered consecutively, starting with 1 at the bottom of Chart I and ending with 48 at the top of Chart IV.

Responses (2)

The link seems to be broken. Is there another link to this?

Melissa A responded Comment

20140109222130-d1haj

Have fixed this. Thanks for pointing it out.

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Now updated links above.  

Heather J responded Comment

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