Get in Shape With This 11-Minute Training for Fighter Pilots
Perhaps Canada’s most closely guarded exercise secret: an 11-minute, no-equipment training program designed to keep pilots and other Air Force members in top shape, even when sent to remote areas without a gym.
The program, dubbed 5BX (Five Basic Exercises), was invented in the 1950s but is outdated. (When World of Runners writer Alex Hutchinson began studying the program, he found that his uncle had been doing it for almost 50 years.) The old school squat should probably be replaced with crunches or other abdominal exercises in the program, but otherwise it is still firm. …
There are six levels or tables with progressively more difficult variations of each exercise. Table 6 requires hand push-ups, for example, while Table 1 just requires knee push-ups. There is a corresponding set of tests for each graph, depending on how many repetitions you can do. When you hit the A + level on this chart, it’s time to move on to the next one.
You can download theoriginal booklet here or read the full article at Runner’s World to learn more about the program.
Fitness Program for Fighter Pilots | World of runners