XBX Levels 37-48

These are the exercises for XBX Levels 37-48. 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. Note that the optional exercises for feet and ankles and for posture have been dropped for these highest levels. Here are links to levels 1-12, 13-24 and 25-36. 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 twice, then between feet twice and finally outside right foot twice 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. Bob up and press down a second time. Return to starting position and repeat on opposite side for count of one.

Exercise 4 - Arm Circling

Stand up straight, feet shoulderwidth apart, arms extended sideways at shoulder height but bent inwards at elbows so fingers touch in front of chest. Press elbows backwards and upwards. Return to starting position and fling full-stretched arms outwards, backwards and upwards. Return to starting position.

Calisthenic Exercises

Exercise 5 - Sit-ups (2 minutes)

Lie on back, legs together and straight, hands behind head. Move to sitting position. Return to starting position.

Exercise 6 - Chest and Leg Raises (1 minute)

Lie face down, legs together and straight, hands behind head. 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 right side, supporting weight on right hand, with right arm straight, and outside of right foot. Use left hand for balance. Raise left leg to as close to horizontal to floor. 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. Fully extend arms to lift body, keeping only hands and toes in contact with floor. Keep legs and body in straight line. Return to starting position.

Exercise 9 - Leg Lifting (1 minute)

Lie on back, legs together and straight, arms extended sideways at shoulder level with palms down. Raise both legs perpendicular to floor. Lower legs to left, to touch left hand. Return to perpendicular and lower to right to touch right hand. Return to perpendicular, then 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-squat jumps (drop to a half-crouch with one foot slightly in front of the other; jump upright with both feet leaving the floor, reverse position of feet before landing). Only running steps count towards completing required number of reps.

To see how many days you should maintain a level before moving up the the next one, see here. Here are links to levels 1-12, 13-24 and 25-36. The tables for 5BX, the regime for men, start here.