- 5BX Exercise 1 for 2 minutes: Keep your feet apart and arms upward. Bend forwards to the floor, touch the floor 6 inches outside your left foot, then between feet, and then 6 inches outside your right foot. After that, stretch upwards and bend backwards as far as possible and repeat, Reverse direction after half the number of counts. Return to the erect position. Do not strain to keep your knees straight.
- 5BX Exercise 2 for 1 minute: Lie on your back with your feet about 6 inches apart and your arms clasped behind your head. Allow your knees to bend slightly. Sit up to vertical position, keep your feet on the floor. You can hook them under a chair if this is difficult.
- 5BX Exercise 3 for 1 minute: Lie on your front with your hands interlocked behind your back. Raise your head, shoulders and both legs as high as possible. Keep your leg straight at the knee, raise your chest and both thighs completely off the floor.
- 5BX Exercise 4 for 1 minute: Lie on your front, hands under your shoulders, palms flat on the floor. Touch your chin to the floor in front of your hands. Then touch your forehead to the floor behind your hands. After this, return to the up position. Please note that there are 3 definite movements: chin, forehead, arms straightened. Do not do this in one continuous movement.
- 5BX Exercise 5 for 6 minutes: Stationary run and half-knee bends: here you will be running on a spot without moving forward. After every 75 steps do 10 “half knee bends”.
- 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.
- Half knee bends – Keep your feet together, with your hands on hips. Bend your knees to form an angle of about 110 degrees. Do not bend knees past a right angle. Straighten to upright position and at the same time raise both your heels off the floor. Keep your back straight and upright at all times. Return to the starting position each time, where your whole foot is in contact with the floor.
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.