5BX Level 5 D- to A+

Exercise descriptions and number of required reps per exercise
Staff Writer

These are the exercises for 5BX Level 5. 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. Note the two-mile walk option is dropped at this level. Here are links to levels 1, 2, 3, 4 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, hands clasped behind head. Move towards sitting up position with knees bent towards chest, touching right elbow to left knee, while keeping feet off floor. Return to starting position. Alternate movement right to left with each rep.

Exercise 3 - Leg Lifts (1 minute)

Lie on your front, hands extended above your head. 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 under shoulders, palms flat on the floor. Straighten arms to lift body with only palms and toes touching the floor. Keep back straight. Clap hands. 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-spread eagle jumps (drop to half crouch, with hands on knees, feet together; jump up with feet astride and swing arms above shoulder level; land in starting position.) Only running steps count towards completing required number of reps.

No of Reps per Exercise
Level 5 Exercise No 1mile run
1 2 3 4 5 mins:secs
D- 24 26 39 30 375 7:00
D 24 27 40 31 385 6:51
D+ 24 28 41 32 400 6:45
C- 26 30 42 34 410 6:39
C 26 31 43 35 420 6:33
C+ 26 32 44 36 435 6:27
B- 28 34 45 38 445 6:21
B 28 35 46 39 455 6:15
B+ 28 36 47 40 465 6:12
A- 30 38 48 42 475 6:09
A 30 39 49 43 485 6:06
A+ 30 40 50 44 500 6:00
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. Note the two-mile walk option is dropped at this level. Here are links to levels 1234 and 6. The tables for XBX, the regime for women, start here.

 
Rating: 

No votes yet

Let's Be Friends. Follow The Active Times on Facebook!