5BX Level 3 D- to A+

Exercise descriptions and number of required reps per exercise
Staff Writer

These are the exercises for 5BX Level 3. 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 to the next one, click here. You can replace the running in place with a one-mile run or a two-mile walk. Here are links to levels 1, 2, 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. Bend forward to touch floor six inches outside left foot, then between feet twice, then six inches outside right foot. Then stretch upward and backward bend. Not necessary to keep knees straight. Do one half the count starting to the left, and the remainder starting to the right.

Exercise 2 - Sit-ups (1 minute)

Lie on your back, feet 6" apart, arms behind head. Move to sitting up position. Keep feet on floor. Return to starting position

Exercise 3 - Leg Lifts (1 minute)

Lie on your front, hands on the small of your back. Raise head, shoulders, chest and both legs so chest and legs clear the floor. Keep leg straight at the knee.

Exercise 4 - Push-ups (1 minute)

Lie on your front, hands under the shoulders, palms flat on the floor. Touch chin to floor in front of hands, then forehead to floor behind hands. Straighten arms to lift body with only palms and toes touching the floor. Keep back straight. Return to starting position.

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 half-knee bends (start with feet together hands on hips; bend knees so thigh and calf form an angle of 110 degrees; return to upright and lift feet off heels. Return to starting position.) Only running steps count towards completing required number of reps.

No of Reps per Exercise
Level 3 Exercise No 1 mile run 2 mile walk
1 2 3 4 5 minutes
D- 24 20 29 15 400 8.75 29
D 24 21 30 15 415 8.75 28
D+ 24 22 31 15 430 8.75 28
C- 26 23 33 16 450 8.5 27
C 26 24 34 17 465 8.5 27
C+ 26 25 35 17 480 8.5 27
B- 28 26 37 18 490 8.25 26
B 28 27 39 19 500 8.25 26
B+ 28 28 41 20 510 8.25 26
A- 30 30 43 21 525 8 25
A 30 31 45 22 540 8 25
A+ 30 32 47 24 550 8 25
Mins 2 1 1 1 6    

 

To see how many days you should maintain a level before moving up to the next one, click here. You can replace the running in place with a one-mile run or a two-mile walk. Here are links to levels 1245 and 6. The tables for XBX, the regime for women, start here.

 
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