Old School Fitness The 5BX Workout
Posted on 1 August 2009
In the late 1950′s a man named Bill Orban created a worldwide fitness phenomenon. It was a workout that was stupidly simple and could cater for all fitness levels. Originally designed for the Royal Canadian Airforce and made for people with limited space it is a simple yet effective workout which is based around 5 Key Movements and can be done in any space. While its far from a strenuous workout its great for off days or for those starting with fitness.
Although the program was designed for pilots it gained a wider appeal with office workers who had limited time and space who started doing the 10 minute mix of BW exercises and stretching each morning before work.
5 Key Moves
So the plan is based around 5 simple movements or principles. Do each for 1 minute 30 seconds with no break in between sets……
1 -- Stretching or Toe Touching
This movement is to limber up the body and get things stretched out. It also does a good job of mobilizing the lower back.
This exercise is to be repeated several times and those of you who have done yoga should be pretty familiar with it.
2 -- Situps
Pretty self expiatory and these can be adjusted to your fitness level. So depending how strong your core is you can put your knees up and your hands behind your head, or to make it easier place your hands on your chest. Have a look at the video below if you need guidance on proper form.
3- Back Extensions
These are to be done on the floor so no equipment is needed. Simple lie face down, palms under your thighs and raise you head and one leg, then repeat using alternate legs. The other way to do this is to stand up grip your hands behind your head and lockout and simply bend down until your body is at a 90 degrees angle and up again.
4- Pushups
These are my favourite way to start the day and a good climax to the BW section of the 5BX workout depending on your fitness level do the pushups either as featured in the video below or you can experiment with things like Hindu pushups if you can do them. Or if your struggling don’t hesitate to put your knees on the ground.
5- Running on the Spot or Jumping Jacks
The last part of the 5BX is to simply run on the spot or do jumping jacks for the remaining 4-6 minutes. Go at a varying intensity, I personally find that Jumping Jacks are more effective but both work fine.
Don’t Call It a Comeback
As this is by no means an extensive workout program but its something simple, easy and effective to do in the morning before you head to work or in the evening before dinner if you want to fit in a small piece of fitness. It will get your joints limbered up and blood flowing, since reading about the workout I have started implementing it on mornings before heading to work and it has been a really nice variation and surprisingly effective.
Give it a try on an off day or as a warmup for a heavy day in the gym you maybe pleasantly surprised…..
Comment by Elliot Wilson
1 August 2009
Great post. I’m a big fan of simplicity when it comes to workouts.
It doesn’t have to be relegated to a beginner/simple exercise only though. Push ups can be increased in difficulty (only limited to one’s imagination). And burpees could be the next progression from running on the spot or jumping jacks (which by the way are called ‘star jumps’ from where I come from).
Comment by Greg at Live Fit
1 August 2009
Sometimes we tend to make things harder than necessary. At its core, fitness is pretty straightforward.
Comment by Shaun
3 August 2009
It’s what you call back to basics. As sometimes that is all what you need.
Shaun
Stayfitbug.com
Comment by Grok
4 August 2009
A great K.I.S.S workout. I may have to wake up to this one tomorrow morning.
Thanks for sharing Chris
Comment by amhealy
16 August 2009
I like to go to the gym for classes because classes motivate me to work out. Sometimes I can’t make it to class at all, and I will go 4 or 5 days without working out. This is something I will follow on days I can’t make it to the gym. Thanks!