5BX Level 6 D- to A+

Exercise descriptions and number of required reps per exercise
Staff Writer

These are the exercises for 5BX Level 6. 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. Here are links to levels 1, 2, 3, 4 and 5. The tables for XBX, the regime for women, start here.

Calisthenic Exercises

Exercise 1 - Bend and Stretch (2 minutes)

Feet astride, arms upward with hands reversed clasped. Bend forward to touch floor outside left foot, then between feet twice 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 extended behind head. Move towards sitting up position; simultaneously raise legs and touch toes to make a V-position (pike). Keep feet together, legs and arms straight. Return to starting position.

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. Press back once. Return to starting position. Keep legs and arms straight.

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. Slap chest. 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 jumping jacks (drop to squat sitting on heels, fingers touching floor; jump up raising legs astride waist high; touch toes in mid-air; land in starting position.) Only running steps count towards completing required number of reps.

No of Reps per Exercise
Level 6 Exercise No 1 mile run
1 2 3 4 5 mins:secs
D- 24 35 29 26 450 6:00
D 24 36 30 27 460 5:45
C- 26 39 32 30 485 5:24
B 28 44 36 35 525 5:18
B+ 28 45 37 36 530 5:12
A- 30 47 38 38 555 5:09
A 30 48 39 39 580 5:00
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. You can replace the running in place with a one-mile run. Here are links to levels 1234 and 5. The tables for XBX, the regime for women, start here.

 
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