The “5BX” (Five Basic Exercises) plan is a fitness regimen developed in the late 1950s by Dr Bill Orban for the Royal Canadian Air Force (RCAF). At that time, approximately one-third of RCAF pilots were deemed unfit to fly, necessitating a practical solution to enhance their physical fitness.

Dr Orban's innovative approach emphasised exercise intensity over duration, a concept that was groundbreaking in exercise physiology. Critically, he designed the 5BX plan to be equipment-free and time-efficient, requiring only eleven minutes daily, making it ideal for pilots stationed in remote locations without access to gym facilities.

The 5BX program, along with a corresponding program developed for women under the name XBX (Ten Basic Exercises), comprises six charts, each presenting a sequence of five exercises that increase in difficulty.

These exercises include:

Stretching: Enhances flexibility and prepares the body for more strenuous activities.
Sit-ups: Strengthen the abdominal muscles.
Back extensions: Target the lower back muscles.
Push-ups: Develop upper body strength, focusing on the chest, shoulders, and triceps.
Running in place: Improves cardiovascular endurance.

As individuals progress through the charts, the exercises become more challenging, promoting continuous improvement in physical fitness. Watch the original “Royal Canadian Air Force Training Film” online HERE.

The 5BX plan gained immense popularity beyond the military [Ed: When I was growing up, it was definitely a thing. The 11 minute daily time limit was certainly part of the appeal.], with over 23 million copies sold worldwide and translations into thirteen languages. Its simplicity and effectiveness resonated with a broad audience, contributing to the early development of modern fitness culture.

Notable public figures have adopted the 5BX regimen. Actress Helen Mirren has credited the program for her fitness, and members of the British royal family, including Prince Philip, Prince Charles, Prince William and Catherine, Duchess of Cambridge, have reportedly incorporated 5BX into their exercise routines.

Despite its age, the 5BX plan remains relevant today, especially for individuals seeking a concise and equipment-free workout. Its emphasis on intensity over duration aligns with contemporary high-intensity interval training (HIIT) principles, making it a precursor to modern fitness trends. While some of the exercises have been scrutinised for potential strain, modifications can be made to suit individual needs, ensuring the program's continued applicability in promoting physical fitness.
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References

wikipedia.org/wiki/Royal_Canadian_Air_Force_Exercise_Plans
nationalpost.com/news/canada/prince-philip-kept-fit-with-this-11-minute-canadian-workout-known-as-5bx
nypost.com/2024/02/07/health/king-charles-11-minute-military-workout-revealed-amid-cancer-battle/

Images

1. Original 5BX booklet cover and still from the video "5BX "Five Basic Exercises"- Royal Canadian Air Force Training Film (1959)". Credit: Canada 150 Archive
2. Royal Canadian Air Force Badge
3 & 4. Spreads from the original pamphlet
5 & 6. More stills "5BX "Five Basic Exercises"- Royal Canadian Air Force Training Film", 1959
7. 5BX Chart 6
8. Prince Philip reportedly relied on a daily workout designed for the Royal Canadian Air Force to keep himself fit. Photo credit: RCAF // Leon Neal / Reuters