XBX Levels 1-12

Exercise descriptions and number of required reps per exercise
Staff Writer

These are the exercises for XBX Levels 1-12. 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. If you wish to do the optional exercises for feet and ankles and for posture, #8A and #8B, do them between exercises #8 and #9. Here are links to levels 13-24, 25-36 and 37-48. The tables for 5BX, the regime for men, start here.

Warm Up (2 minutes total for exercises #1-4)

Exercise 1 - Toe Touching

Stand up straight, feet shoulderwidth apart, arms over head. Bend forward to touch floor between feet. Do not necessarily keep knees straight.

Exercise 2 - Knee Raising

Stand up straight, hands at sides, feet together. Raise left knee as high as possible, grasping knee and shin with hands. Pull leg towards body. Keep back straight throughout. Lower foot to floor. Repeat with right leg.

Exercise 3 - Lateral Bending

Stand up straight, feet shoulderwidth apart, hands at sides. Keeping back straight, bend sidewards from waist to left. Slide left hand down leg as far as possible. Return to starting position and bend to right side for count of one.

Exercise 4 - Arm Circling

Stand up straight, feet shoulderwidth apart, arms at sides. Make large circles with left arm. Do one quarter of count with forward circles and one quarter with backward circles. Repeat with right arm.

Calisthenic Exercises

Exercise 5 - Partial Sit-ups (2 minutes)

Lie on back, legs straight and together, arms at sides. Raise head and shoulders from floor until you can see your heels. Lower head to floor.

Exercise 6 - Chest and Leg Raises (1 minute)

Lie face down, arms along sides, hands under thighs, palms pressed against thighs. Raise head, shoulders, and left leg as high as possible from the floor. Keep leg straight. Lower to floor. Repeat raising head, shoulders, and right leg. Counts one.

Exercise 7 - Side Leg Raises (1 minute)

Lie on side, legs straight, lower arm stretched over head along floor, top arm used for balance. Raise upper leg. Each raise counts as one. Do half the count with one leg, roll over and do remainder with other leg.

Exercise 8 - Push-ups (2 minutes)

Lie face down, legs straight and together, hands directly under shoulders. Push body off the floor, keeping hands and knees in contact with floor. Sit back on knees in contact with floor. Sit back on heels. Lower body to floor.

Exercise 8A - Feet and Ankles (optional; 1 minute)

Sit on floor, legs straight and about six inches apart, hands behind body for support, feet relaxed. Press toes away from body as far as possible. Bring toes towards body hooking feet as much as possible, relax feet.

Exercise 8B - Posture (optional; 1 minute)

Sit on floor, knees bent, feet on floor, hands clasped about knees, head bent forward, and body relaxed. Straighten body and lift head to look directly ahead. Pull in muscles of abdomen. Relax to staring position.

Exercise 9 - Leg Lifting (1 minute)

Lie on back, legs straight and together, arms at sides, palms down. Raise left leg until it is perpendicular to floor. Lower and repeat with right leg.

Aerobic Exercise

Exercise 10 - Running in Place (3 minutes)

Stand up straight, feet together, arms at sides. Starting with left leg, run in place raising feet at least four inches from floor. Count each time left foot touches floor. After each 50 counts do 10 hops (both feet leave floor together: Try to hop at least four inches off floor each time.) Only running steps count towards completing required number of reps.

 

No. of Reps per Exercise
Ex # 1 2 3 4 5 6 7 8 9 10 8A 8B
L1 3 4 5 24 4 4 4 3 2 50 4 3
L2 3 4 5 24 6 4 6 3 3 60 5 5
L3 3 4 5 24 8 6 8 4 4 70 6 6
L4 5 5 7 28 10 8 10 5 6 80 7 8
L5 5 5 7 28 12 8 13 6 6 90 8 9
L6 5 5 7 28 14 10 16 7 8 100 10 11
L7 7 7 8 36 16 12 18 8 10 115 11 12
L8 7 7 8 36 18 12 20 9 10 125 13 14
L9 7 7 8 36 20 14 23 10 11 140 14 15
L10 9 8 10 40 22 16 25 12 12 150 16 17
L11 9 8 10 40 24 18 26 13 14 160 17 18
L12 9 8 10 40 26 20 28 143 14 170 18 20
Mins 2 2 1 1 2 1 3 1 1

 

To see how many days you should maintain a level before moving up to the the next one, see XBX Age Goals and Rep Repeats Schedule. Here are links to levels 13-24, 25-36 and 37-48. The tables for 5BX, the regime for men, start here.

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