XBX Levels 13-24

Exercise descriptions and number of required reps per exercise
Staff Writer

These are the exercises for XBX Levels 13–24. 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 1-12, 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 twice.

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 for count of one.

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 twice. 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 both arms simultaneously. Do one-half of count with backward circles then other half with forward circles.

Calisthenic Exercises

Exercise 5 - Sit-ups (2 minutes)

Lie on back, legs bent, feet on floor, arms extended over head. Bring arms forward and simultaneously push feet forward to move to sitting position. Touch toes. Return to starting position.

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 legs as high as possible from the floor. Keep leg straight. Lower to floor.

Exercise 7 - Side Leg Raises (1 minute)

Lie on side, legs straight, lower arm extended above head along floor, top arm used for balance. Raise upper leg to as close to perpendicular as possible. Lower to starting position. Do one-half of count raising left leg, roll over and do remainder of count raising right 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. Return to starting position.

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

Sit on floor, legs straight and heals about 14 inches apart. Put hands behind body for support, feet relaxed. Move feet so that toes make circles, pressing out and around and in towards the body. Do one-half of count with circles to the left then the remainder with circles to the right.

Exercise 8B - Posture (optional; 1 minute)

Lie on back, knees bent, feet on floor, hands loosely to side. Press lower part of back to floor by tightening muscles of abdomen and back. Relax to staring position.

Exercise 9 - Leg Lifting (1 minute)

Lie on back, legs straight and together, arms extended sideways at shoulder level. Raise left leg until it is perpendicular to floor. Lower it across body to touch right hand with toes, keeping shoulders touching floor. Return leg to perpendicular and then starting position. Repeat movements with right leg and left hand for count of one

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 stride jumps (jump raising arms sideways to shoulder height, land with feet 18 inches apart; jump again landing with feet together and arms at side. 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
L13 10 10 7 18 9 12 28 8 8 120 12 12
L14 10 10 7 18 11 15 30 10 8 120 14 13
L15 10 10 7 18 14 18 32 12 10 130 17 15
L16 12 12 9 20 16 21 34 14 10 140 19 19
L17 12 12 9 20 19 24 36 16 12 150 22 20
L18 12 12 9 20 22 27 38 18 14 150 25 22
L19 13 14 11 26 24 29 40 20 14 160 28 24
L20 13 14 11 26 27 31 42 21 16 175 31 27
L21 13 14 11 26 29 32 44 23 16 190 33 29
L22 15 16 12 30 31 34 46 24 18 200 36 32
L23 15 16 12 30 33 36 48 26 18 200 38 34
L24 15 16 12 30 35 38 50 28 20 210 40 36
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 1-12, 25-36 and 37-48. The tables for 5BX, the regime for men, start here.

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