5BX Exercises: Chart 1

5BX Chart 1

5BX exercises: Chart 1

  • 5BX Exercise 1 for 2 minutes: Keep your feet apart and arms upward. Bend forwards to the floor, touch the floor, then stretch upwards and bend backwards. Do not strain to keep your knees straight.
  • 5BX Exercise 2 for 1 minuteLie on your back with your feet about 6 inches apart. Keep your arms at your sides. Sit up just far enough to see your heels. Keep your legs straight. Your head and shoulders must clear the floor.
  • 5BX Exercise 3 for 1 minute: Lie on your front with your palms placed under your thighs. Raise your head and one leg, then repeat this step using alternate legs. Keep your leg straight at the knee. Your thighs must be lifted above your palms. Count one each time your second leg touches the floor.
  • 5BX Exercise 4 for 1 minuteLie on your front, hands under your shoulders. Keep your palms flat on the floor. Straighten your arms lifting your upper body. Keep your knees on the floor. Bend your arms to lower your body. Make sure your keep your body straight from the knees. Your arms must be fully extended. Your chest must touch the floor to complete one movement.
  • 5BX Exercise 5 for 6 minutes: Stationary run and Scissor jumps: here you will be running on a spot without moving forward. After every 75 steps do 10 “scissor jumps”.
  • Stationary run: Count a step each time your left foot touches the floor. Lift your feet approximately 4 inches off the floor.  Repeat this sequence until your complete the required number of steps.
  • Scissor jumps: stand and  extend your right leg and left arm forward. At the same time, extend your left leg and right arm backward. Jump up and before you land, change the position of arms and legs. Keep your arms shoulder high.

The table below shows how to gradually progress through the exercises. Start at Level D- or if this is too easy for you from level C-.  Repeat each exercise for the stated number of times within the time limits mentioned above. As the days go by, you will be able to complete more repetitions of each exercise within the time limits. Then you can progress up the chart. Once you are comfortable doing exercises at the A+ level, you can progress to the next chart.

If you are unable to do Exercise 5, there are 2 alternative options listed in the last 2 columns: you can either walk or run. Do either one of these options in the time stated.

5BX Chart 1