5BX Level 1 D- to A+

Exercise descriptions and number of required reps per exercise
Staff Writer

These are the exercises for 5BX Level 1. Do them in the same sequence daily, and preferably at the same time of day. The number of reps per exercise for each level that you should do in the allotted time is in the table that follows the descriptions of the exercises.

To see how many days you should maintain a level before moving up the the next one, click here. You can replace the running in place with a half-mile run or a one-mile walk. Here are links to levels 2, 3, 4, 5 and 6. The tables for XBX, the regime for women, start here.

Calisthenic Exercises

Exercise 1 - Bend and Stretch (2 minutes)

Feet astride, arms upward. Forward bend to floor touching then stretch upward and backward bend. Not necessary to keep knees straight.

Exercise 2 - Partial Sit-ups (1 minute)

Lie on your back, feet 6" apart, arms at sides. Sit up just far enough to see your heels. Keep legs straight, head and shoulders must clear the floor.

Exercise 3 - Leg Lifts (1 minute)

Lie on your front, palms placed under the thighs. Raise head and one leg, repeat using legs alternately. Keep leg straight at the knee, thighs must clear the palms. (Count one each time second leg touches floor.)

Exercise 4 - Push-ups (1 minute)

Lie on your front, hands under the shoulders, palms flat on the floor. Straighten arms lifting upper body, keeping the knees on the floor. Bend arms to lower body. Keep body straight from the knees, arms must be fully extended, chest must touch floor to complete one movement.

Aerobic Exercise

Exercise 5 - Running in Place (6 minutes)

Count a step each time left foot touches floor. Lift feet approximately 4 inches off floor. Every 75 steps do 10 "scissor jumps". Stand with right leg and left arm extended forward, and left leg and right arm extended backward. Jump up. Change position of arms and legs before landing. Repeat. Arms should be shoulder high. Repeat sequence until required number of steps is completed.

No of Reps per Exercise
Level 1 Exercise No 0.5 mile run 1 mile walk
1 2 3 4 5 minutes
D- 2 3 4 2 100 8 21
D 3 4 5 3 145 7.5 21
D+ 4 5 6 3 175 7 20
C- 6 7 8 4 205 6.5 19
C 7 8 10 5 235 6.5 19
C+ 8 9 12 6 260 6.5 19
B- 10 11 13 7 280 6 18
B 12 12 14 8 305 6 18
B+ 14 13 15 9 320 6 18
A- 16 15 16 11 335 5.5 17
A 18 17 17 12 375 5.5 17
A+ 20 18 18 13 400 5.5 17
Mins 2 1 1 1 6    

 

To see how many days you should maintain a level before moving up the the next one, click here. Here are links to levels 2345 and 6. The tables for XBX, the regime for women, start here.

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