5BX Level 4 D- to A+

Exercise descriptions and number of required reps per exercise
Staff Writer

These are the exercises for 5BX Level 4. 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 half-mile run or a one-mile walk. Here are links to levels 1, 2, 3, 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 outside left foot, then between feet, then outside right foot. Then stretch upward and backwards circle bend. Not necessary to keep knees straight. Do one half the count starting to the left, and the remainder starting to the right, reversing the direction of the circle bend.

Exercise 2 - Sit-ups (1 minute)

Lie on your back, legs together and straight, arms extended behind head. Move to sitting up position then lean forward to touch toes. Keep arms and legs straight. Return to starting position

Exercise 3 - Leg Lifts (1 minute)

Lie on your front, hands stretched sideways at shoulder level. Raise head, shoulders, arms and both legs so chest and thighs clear the floor. Keep legs straight at the knee.

Exercise 4 - Push-ups (1 minute)

Lie on your front, hands one foot to side of ears, palms flat on the floor. 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 semi-squat jumps (drop to half crouch, with hands on knees and one foot slightly in front of the other. Jump upright and switch position of feet before landing. Return to starting half crouch.) Only running steps count towards completing required number of reps.

No of Reps per Exercise
Level 4 Exercise No 0.5 mile run 1 mile walk
1 2 3 4 5 minutes
D- 24 18 40 17 300 7.75 23
D 24 18 40 19 315 7.75 23
D+ 24 18 41 21 320 7.75 23
C- 26 19 43 24 335 7.5 21
C 26 19 43 26 345 7.5 21
C+ 26 19 44 28 355 7.5 21
B- 28 21 46 30 365 7.25 20
B 28 21 46 32 375 7.25 20
B+ 28 21 47 34 380 7.25 20
A- 30 22 49 37 390 7 19
A 30 22 49 40 395 7 19
A+ 30 22 50 42 400 7 19
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. Here are links to levels 1235 and 6. The tables for XBX, the regime for women, start here.

 
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