XBX Levels 25-36

Exercise descriptions and number of required reps per exercise
Staff Writer

These are the exercises for XBX Levels 25-36. 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, 13-24 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 outside left foot with both hands, then between feet and finally outside right foot before returning to starting position.

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, right arm extended over head and bent left at elbow. Keeping back straight, bend sidewards from waist to left. Slide left hand down leg as far as possible while at same time pressing extended arm to left. Return to starting position and repeat on opposite 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 with a windmill action. 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 together and straight, arms by sides. Slide hands along legs to touch toes while raising trunk to sitting position with forward lean. Return to starting position.

Exercise 6 - Chest and Leg Raises (1 minute)

Lie face down, legs together and straight, arms extended sideways at shoulder level. 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, elbows directly under shoulders with forearms extended to the front. Raise body off the floor, keeping only arms, elbows and toes in contact with floor, and body in straight line. Return to starting position.

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

Stand up straight, feet shoulderwidth apart, arms at sides. Raise body on tiptoe. Lower. Roll side out feet outwards, then inwards. Return to starting position.

Exercise 8B - Posture (optional; 1 minute)

Lie on back, legs together and straight, 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 together and straight, arms extended sideways at shoulder level. Raise both legs into a tuck position. Lower legs to left, then to right, keeping shoulders touching the floor. Raise legs perpendicular to floor. Return to starting position.

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 six inches from floor. Count each time left foot touches floor. After each 50 counts do 10 half-knee bends (put hands on hips with feet together. Lower body at knees and hips until thigh and calf form a 110 degree angel. Keep back straight. 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
L25 10 16 12 24 26 28 48 22 8 140 16 20
L26 10 16 12 24 27 29 50 23 9 150 17 21
L27 10 16 12 24 29 30 52 25 11 160 19 23
L28 12 18 14 30 31 30 52 27 12 170 20 25
L29 12 18 14 30 32 31 54 29 14 180 21 26
L30 12 18 14 30 33 33 54 30 15 190 23 28
L31 13 20 16 36 35 34 56 32 16 200 24 30
L32 13 20 16 36 37 36 56 34 18 200 25 31
L33 13 20 16 36 39 36 58 35 19 210 27 33
L34 15 22 18 40 40 38 58 37 19 220 29 34
L35 15 22 18 40 41 39 60 39 20 230 30 36
L36 15 22 18 40 42 40 60 40 20 240 32 38
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, 13-24 and 37-48. The tables for 5BX, the regime for men, start here.

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