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Royal Canadian Air Force Exercise Plans for Physical Fitness: Two Books in One / Two Famous Basic Plans (The XBX Plan for Women, the 5BX Plan for Men)

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Availability: In Stock.
Fulfilled by MediaAlternatives
Arrives Jun 11 – Jun 15
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Format: Spiral-bound


ISBN-10 ‏ : ‎ 1626545502


ISBN-13 ‏ : ‎ 02


Item Weight ‏ : ‎ 1.6 ounces


Best Sellers Rank: #234,821 in Books (See Top 100 in Books)


Customer Reviews: 4.5 4.5 out of 5 stars 855 ratings


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Top Amazon Reviews

    • Overcomes the biggest obstacles to regular exercise.
Seems wimpy at first. This thin little book???Doesn’t kick your butt. Doesn’t require days off to recover. You run through the chart and think…”that’s it?” No gym. No equipment. Definitely not a body-building plan. You can do it in as much space as you cover when you lay on the floor. Exactly! There is not a single reason why a person capable of even the mildest exercise can’t do this every day. The genius here is in creating a program that easily can become a daily HABIT. Results? Gradual, but as I advance through the first chart I’ve noticed an obvious improvement in muscle tone and posture. There are 4 exercises that work your front, back arms & shoulders. The 5th involves heart and leg work. You can run in place or substitute aerobic work of your choosing. It’s taken about 10 days to see improvement, and to feel a boost in my energy level and strength. Best of all, my attitude toward exercise has changed. After 2 weeks it’s become habit. I air bike, shadow box, climb stairs or walk vigorously to add variety to the aerobic work, as running in place is uncomfortable for me . I now look for opportunities to get extra reps in during the day, lifting things , stretching, getting extra walks, etc. It’s so easy to find a time & place to get your 11 minutes in every day. It’s not hard to keep at it and very gradually work up to more challenging levels on the charts. If you do, you’ll feel and look better and will have made exercise a regular part of life. ... show more
Reviewed in the United States on December 20, 2022 by J. Richter
    • I wish I knew abpout this long ago!
I discovered that one of my favorite actors, Dame Helen Mirren, has been doing the Royal Canadian Air force 12-minute exercise plan for years. I thought 12 minutes?!!! She is in her mid-seventies and looks great. So, I checked it out and bought the booklet that explains it. It is very clever and is designed for all ages.It has been successfully employed for over 30 years and is used by over half a million people in the US. It was developed using scientific methodology and tested to find the optimum approach. There are a series of charts (6). Each chart has several levels, (12, D- to A+). You spend a specified number of days on each level before moving up to the next level. It has highest levels specified for various age groups and the idea is that you aim to reach that level and then maintain it by doing the exercises at least 3 times a week. However, you can go higher if you feel comfortable. The exercises are very clever, they start with stretching aiming to improve mobility, the next are designed to improve the abdominal region, then the muscles in the back, arms, legs and waist,before finally aiming to condition the heart and lungs developing stamina, all to be completed in the 11-minute time frame (the women’s charts are slightly different and require all of 12 minutes). The time limit for each exercise remains the same in all charts, but the number of times the exercises performed within this time limit is increased at each level. The exercises are made more difficult from each chart to the next higher one. All very clever as you slowly but surely increase the difficulty and therefore your fitness. I started this and now use it every day. I just wish I knew about this before! ... show more
Reviewed in the United States on May 23, 2022 by Dr. Lester Wills
    • Great training material
Training tool
Reviewed in the United States on July 9, 2023 by Willie E. Williams Jr
    • New spiral-bound book - awesome!
Review Image by KS KS
I was happy to see that this book did indeed have a spiral binding, as the biggest criticism in purchases of this item from other vendors seems to be that folks were expecting spiral binding & didn’t get it. This volume was published in 2016 by Echo Point Books &Media. It contains both XBX (women) and 5BX (men) programs, and while I don’t have either of the original booklets to verify exact content, it appears to contain both original RCAF Fitness Plans. Yes, you can find info and charts online, (as well as pdf’s of the original publications), but it is so much nicer to have them all in one newly printed book, along with the additional explanations and charts (that don’t often make it onto the various sites.) There are different ISBN numbers for the different versions: Paperback : 978-1-62654-548-9 Casebound: 978-1-62654-549-6 Spiralbound: 978-1-62654-550-2 Regarding the program itself : I found, (after doing it from partial info that I downloaded), that it works for me - I love that I’m done in less than 10 minutes. (It is supposed to cap at 12 minutes for women and 11 for men but I can complete the sets in less time.) . I am not achy or sore when I am done for the day. . When I complete the daily exercises, my body feels more limber, warmed up and more able to greet the day. . It warms up my aging body - starts off slowly and gently. . I don’t need a gym, weights or other implements - just a small space in my living room. . It does get more challenging but the clear and concise guidelines, (about when and how I am to progress through the program), ensure that I am ready. . I am happy to have stumbled upon this exercise program as I think it’s one that I will stick to! ... show more
Reviewed in the United States on July 28, 2020 by KS KS
    • Easy
This exercise program is easy to understand and effective even if you have little time, equipment, or space.
Reviewed in the United States on March 15, 2023 by Amazon Customer
    • I will do this all of my life!
This little book is changing my life (and my level of fitness and body shape!) day by day. I cannot recommend it highly enough. I am a 61 y.o. woman, and through a good deal of my adult life has participated in some form of exercise; walking and strength training. After being diagnosed with cancer 6 years ago, my exercise program fell by the wayside. Mostly because although I felt pretty decent, I just felt like enough was on my plate and adding exercise wasn't a priority at the time. Anyway...I'm still here! About 2 years ago, we moved to a coastal area so I started walking again, and this year I started using weights again. It got so boring, lol. I saw an interview with Helen Mirren who said this program was what she'd used off and on through her life to maintain fitness. I picked it up at the beginning of June, and there's no backsliding from now on. It gives an extremely well rounded set of daily exercises, and I am getting firmer and more energetic. Also, since some of it is done on the floor, I can see my ability to quickly get up increasing, which is so important for the 50+ crowd! It only takes 12 or so minutes, and you are finished. I very much believe that this program is a terrific method for getting fit and maintaining it. Don't hesitate to try it. ... show more
Reviewed in the United States on July 6, 2016 by E. Clark
    • Compressed work out plan
Looks like efficient 12 minute home workout. No equipment needed !
Reviewed in the United States on February 21, 2023 by Sarah Farthing
    • Bought new came used
The book was obviously used with writing throughout
Reviewed in the United States on August 27, 2023 by Beth V
    • Only works if you use it
I love this have used their plans for year… bought one for hubby who won’t even try lol. I wanted him to start … well forget that. I stay in shape used from collage to retirement !
Reviewed in the United States on October 18, 2022 by sandra kouns
    • poor quality printing
was very disapointed in the very poor quality of the paper used, and faint print. looked like a very poor old time copy as we had 25 years ago. I really liked the exercize programe that I had used in 1963. wanted it for my grandson. I will return the book
Reviewed in the United States on February 24, 2023 by R D RASMUSSEN
    • Fitness for anyone any age
The timeless exercise for fitness plan in this book takes 12 minutes a day for women and no equipment but your floor. The plans go to age 45 but I'm a woman age 79 and the age 45 plan is doing great for me. I'm up to level 3 after 3 weeks and my goal is level 11. My balance has improved greatly, and my allover body strength has improved as well. So has my energy. The plan for men takes 11 minutes. ... show more
Reviewed in the United States on March 11, 2021 by Lorna Woods
    • Flexible Exercise Plan
I began exercising with this program at home. There are choices of levels, with exercises for both men and women, so you can start at a comfortable level. It's great for toning muscles, reducing body fat, and helping to develop flexibility. I used this program years ago, and I'm glad to find it's still available. ... show more
Reviewed in the United States on October 13, 2021 by Carol
    • Expected a New Copy
This book is a good one for those looking for a well-rounded exercise routine that they can do at home without any special equipment. I bought a copy of it about 30 years ago because a physical therapist recommended it to me. My daughter expressed interest in trying it so I ordered this copy for her. Guess I should have realized it would be an old copy but it wasn't obvious to me that this was what I was ordering. It was a lot more expensive than I expected. And I was disappointed that it was so obviously used and had rusty staples. All that said the content is still very good (though some exercises such as the full sit ups are no longer recommended). I gave my daughter my old copy (which was nicer) and am keeping this one to use. ... show more
Reviewed in the United States on June 18, 2012 by Helen Bea
    • I like the fact that it is progressive
I like the fact that it is progressive. Start at the beginning and work up slowly. They are easy enough exercises to do. The one thing I didn't like was the fact that at my advanced age, the running in place was not a good thing for my knees. I will have to think of something to replace that part. I had this book and used it 45 years ago. They have modified this newer edition for women, which is a good thing. This is just a simple, all-around decent, short exercise program for just about anyone. ... show more
Reviewed in the United States on January 27, 2018 by S. Percy
    • Easy exercise plan
I don’t like complicated routines. This makes exercise simple and self paced for increasing difficulty. It’s old school but I like it.
Reviewed in the United States on March 10, 2022 by lpolay

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