The 11-Minute Secret: Canada’s 5BX Military Workout Plan
Before the "7-Minute Workout" app took over the App Store, the Royal Canadian Air Force (RCAF) had already mastered the art of the short, effective workout. Developed in the 1950s by Dr. Bill Orban, the 5BX (Five Basic Exercises) Plan was designed to keep fighter pilots in peak physical condition—even in remote locations with zero equipment.
Why 5BX Still Works in 2026
While modern fitness trends come and go, the 5BX plan has remained a "Simple Necessity" for over 50 years. Why? Because it is mathematically designed to be progressive. The program consists of six levels, each incrementally more difficult than the last. You only move forward once you hit the benchmarks for your age and level.
The 5 Basic Exercises:
- Stretching / Flexing
- Sit-ups (Core strength)
- Back Extensions
- Push-ups (Upper body)
- Running in place / Jumping Jacks (Aerobic)
📦 Minimalist Fitness Gear
The 5BX requires no gear, but a high-quality non-slip exercise mat makes those sit-ups and planks much more comfortable.
Shop our Recommended Training Mats on AmazonVintage Training: 5BX in Action
Check out this incredible archival footage of the Canadian Military performing these exercises in the 1950s. It’s a fascinating look at how "functional fitness" was born.
Get the Plan: 5BX PDF Download
Ready to challenge yourself with the original HIIT? We've hosted a clean, readable copy of the full 5BX chart for you to track your progress.
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