I was introduced to the RCAF 5BX program in the 50's, while training in the Coast Guard. At that time it was a requirement that all officers follow the manual.Over the years I mis-placed my copy, and I am so greatful to all who participated in making it available on the WEB.THANK YOU, A 72-year old Korean War Veteran

"This is a program I used for many years and then, as time passed I lost track of it including the booklet. I have searched for it for a long time and decided tonight to check into Google to see what they had to say and guess what!!!?? I have found it. I am 80 years old now and want to get back to it in a modified way."

" "It may interest you to know that my brother was part of the group tested to come up with this program. He was stationed in Rockcliffe RCAF base in 1959, in Ottawa.

At the same time testing was underway there on the Iroquois Engines for the much loved and mourned AVRO Arrow. I lost the original copy that was his and to find your site fills my heart with gladness. Bless You. I intend to put it to good use!

I had the pamphlet a few years back and lost it. I've always found the program a good one to ensure that I exercise. Thanks for offering a downloaded version.

I used this fitness program 30 years ago, but could not find my original book. Thanks for the website so I can begin this regimine again. I found it perfect for me and very affective.

My father (USAF) recommended this exercise plan to me when I was in college (1967-1971). I was very impressed with the quick results. Since that time I've wished I had saved my copy of the book, I felt this plan was one of the best I ever used for quick and easy full body conditioning. My son, age 19, is very interested in an exercise plan that works. I can highly recommend the 5BX plan.

What a surprise to find the 5bx booklet on my first Google search. I am in my 50's and needed to find a fitness program that I could fit into my life. I had used this same booklet in high school to get into shape, ordered it off a Wheaties cereal box. So I had "fond" memories of its effectiveness. Thanks for putting it out on the web, I did my first set today. It still seems like a good quick workout.

I used to do the original version of 5BX, then got into going to the gym, then found that sometimes I didn't make it to the gym regularly enough. If my memory serves (not a sure thing at 60 :-) the original 5BX really helped me to get in shape years ago. I want to try it again. Thanks for making it available.

I’ve been doing these exercises – off and on for over thirty years, I’m now almost 74, but I lost my Penguin edition of the book. I think I am still doing the set or a 45 years old man except that I can longer lift my feet up 4” off the floor while jogging on the spot. Very many thanks indeed for providing me with the workout again.

I'm going to download the 1975 version. Thank you for making this available. I did this program back in the mid-60's. I wanted to restart!!!

I have been thinking about looking at the plan for some time. Thanks for the info on site, my dad first got me started on a plan from the peguin book when I was 13. A lots happened since then and now a 52 looking to getting a bit fitter I realised I didn’t know where the book was or even if we still had a copy. I will be taking my exercise carefully of course now I have found plan download. I think the site is very good and found the thumbnail biography of Bill Orban very interesting. Thanks again I will be coming back to looking at the site some more. Thanks again.

I did these when I was young -with my dad. a treat to find them again. Thanks!

I tried the 5bx plan when I was 21 years old after being in hospital with pericarditis(inflamation around the heart). After release from hospital I was so weak I couldn't even tie my shoes. It was suggested I try this program as a means to getting back in shape to which I agreed to try it. This was in 1976 after 1 year doing the program I was able to attain Chart 5 level B, I found the program to be a lifesaver in my case. Now twenty-nine years later as I'm approaching my fifty's I'm once again reminded of this program and thanks to your site I'm able to aquire the program, though I probably won't attain the same level. Thank you for allowing the download of the 5bx program

My dad used this years ago, then I picked it up and used it. I loaned it to a friend when he hurt his back, and haven't seen it since! I'm glad to have found a copy. Thank you.

I remember as a child watching my mother do the XBX exercises in our loungeroom, and my father doing the same EVERY day before he went to work in the mornings. My mother passed away due to cancer in 2001, however to this day, my father still does his exercises every morning, he now does them of course without the need for his book (which I think fell apart and got thrown out many many years ago!). He is a fit and healthy 72 year old today. Even when out caravaning, Dad is out the front of the caravan, doing his 5BX exercises every morning at around 6.30. I am now a stay at home mother, who has fallen into bad habits, putting on weight as I put myself last in the 'circle of care' of my family (as mothers do!!). I am starting at weight watchers next week and last night thought about the XBX program as a method of gaining initial fitness in order to progress onto things a little more strenuous. Thankfully, when I searched the net, I found that I could download the exercises and I'm very excited! Thank-you for allowing people to download the exercises. My printer is up and running, printing out the charts as I type this email.

Hi, I’m from Texas, but am now in China awaiting a surgery I could not get in the US due to insurance snafus. I am away from my exercise equipment and was looking for some way to exercise. I remembered the 5BX plan; I had the original book in the 80’s. I am downloading it now off of your web site. Thanks for this service. Have a great day.

I heard about this program years ago. As an airline pilot and a husband to a fitness guru I am eager to see the results. I intend to give this a true go.

Thank you for providing this service … my copy is over 30 years old now and I have passed it on to my son … but now I will give him a copy of this printed document . I reached flight crew fitness for a 29 year old (level ??) when I was in my late 20’s & 30’s and maintained it well into my mid- forties – I believe this is the recipe for life extension … and now at age 65 I am about to embark on the program to combat diabetes. Even my grandchildren have taken 5BX up with considerable vigour although they can breeze though most of it already. Again thank you , and the authors, for your assistance.

Used it years ago with success. Lost the book in between time. Lass at my work looking for exercise programme. Recommended she give it a try.

Wanted my class to see this. I am not sure which plans other than 5BX and Morehouse's Total Fitness in 30 Minutes a Week come anywhere near this. Most say at least 150 minutes a week.

I have been doing 5bX (for variable periods) since many years ago (Im 41) until l lost the book somehow after 95. My best serie endured 3 years, that time I lost weight from starting 90 Kg to final 68Kg then I had car accident and had to stop then I lost the book. I suppose I survived the accident because I was in good shape at the time.

I did this regularly for 25+ years to control weight, addictions, etc..I still preach this virtue instinctually to anyone who might try it..hard to believe you can drop pants sizes with an 11 minute commitment, but for some at least, it is true.

Yup... I'm downloading it . Used 5bx in the 70's and early 80's . Just got told by my doctor to get into better shape , and remembered how effective the plan was for me back then .

Thanks, I downloaded a copy. I lost my hard copy of the book years ago and having previously done the plan and stuck with it, I had and have never been fitter. Some of the exercises maybe need modification wrt back problems but otherwise is great.

I began doing the 5bx in the early 1970s...stopped after I had bypass surgery, and got pretty much off the exercise routine, except for walking. I began thinking about 5x recently and figured that now that I am approaching 65, I should do something to relieve stiffness. thanks for preserving this truly user friendly exercise program. I lost my original copy years ago, and appreciate the copy you are providing. Thanks!

Your web site is fantastic! Thank You! Finally a fitness web site that makes sense and is for us average people. I enjoy keeping fit using 5bx type exercise and a bullworker I picked up at a church sale for $1.00. I used to be big into weights until I really hurt myself. Now I want portability and easy/safe fitness that is simple to follow and enjoy anytime. So I do 5bx callisthenics and use the bully. It is invigorating and enjoyable and I have used it when travelling too. I also do other fun activities like biking, swimming, hiking and skiing and have no problems keeping up with my young children. I also keep up to young friends in their 20\'s and 30\'s when skiing at my age of 41! So a little exercise does go a long way. Keep up the good work!

I always felt better when I did the RCAF program. Now, at age 62, I feel the need to do something to respond to back problems and general stiffness. I have NEVER been a jock, despite 4 years in the Marine Corp E-1-E6. Somehow the RCAF Program just hit me right. Now that Canada is antagonistic toward the US, I also like to do "things Canadien" to remind me of my old RCAF dependent buddies in High School in Colorado Springs, whose Dads were doing a tour at NORAD. What good days those were for me and for our two countries. I still love Hockey, THE sport at Cheyenne Mountain High School in the Springs.

In the early 60's while I was in the USAF we were required to pass on level 5 of the 5BX. I used this program for years after and enjoyed the results. In the late 70'S my weight crept up to 195lbs and I went back on the 5BX plan. Within 5 months my weight went down to 165. I let some one borrow my copy and never got it back . I can't tell you how happy I was when I was able to find this down load. Thank you so much, I can't wait to get started again.

Heya, I'm 25, living in Romania, started to get a sedentary life after I got hired, noticed I am starting to have dificulties moving around and stuff, although I am not overweight or so... just I started to loose my mobility and strength. I find this site an excelent starting point for ppl who want to use their bodies the way it was designed to be used

I used the RCAF exercise program in the 70:s to stay fit. It worked once and I would to try it again. I am 75 and a couch potato in need of a effective workout that can be done at home.

It may interest you to know that my brother was part of the group tested to come up with this program. He was stationed in Rockcliffe RCAF base in 1959, in Ottawa. At the same time testing was underway there on the Iroquois Engines for the much loved and mourned AVRO Arrow. I lost the original copy that was his and to find your site fills my heart with gladness. Bless You. I intend to put it to good use!

I ran into a copy of this excercise program when I was a teenager and loved it, I used it to keep in shape while I was a pitcher for the Honduran National Baseball team, along with other exercises, I'm so glad I found it.

I was asked by a sports scientist about the programme

I was browsing through Google for 'cardiovascular exercises' and was brought your site. It looks interesting!

I am happy to have this program again. I used it many years ago and it was the only plan that I followed consistently as it was simple and well organized. I am glad to have it again. Thanks

This is a program I used for many years and then, as time passed I lost track of it including the booklet. I have searched for it for a long time and decided tonight to check into Google to see what they had to say and guess what!!!?? I have found it. I am 80 years old now and want to get back to it in a modified way.

Hi, and thanks for making this available. I tend to be on the road as a musician, plus am generally on the move where access to gyms and equipment is scarce. I've been sort of researching things like this for their simplicity and value. And, I'm working to lose some weight and get in better shape at the age of 45.

When I was a teenager I used my grandmother's copy of this booklet and got into really great shape. I started feeling better, started jogging, and became more active. That's been around 26 years ago. Now I'm older and way out of shape and remember how this plan started me out where I was comfortable and helped me to become stronger and more flexible. We'll see if it can help this grandma get back into shape!

I started with 5BX back in 1965, when I was in school, and followed it until 1970. My late father was a pilot of the Peruvian Air Force and he got the 5BX plan through it. Now I need an excersise plan to reduce weight and gain fitness and found it in your site. Thank for this usefull information.

My daughter is in University Studying Kinesiology. She has been working on a project in regards to fitness for children. I told her about the 5bx plan that as children we were involved in. When I chcked the internet your site came up. Thanks I know that she will now realize that fitness is not new but just a continuing struggle.

Thank you for the program. I am very happy to have been able to download the 5BX as I used it about 40 years ago and need to use it now to get back in shape for surgery. Once again thank you for putting it on the internet.

Thanks so much for making available the 5BX exercise booklet! I used the book 30 years ago to get into shape. Never should have stopped. I've wanted to start up again, but had misplaced the book during the last move. Now that I've found the booklet on your web site, I can start today.

Thanks for making this reference available. My 70+ uncle does 5bx every morning!

We have had the booklet for years. Have misplaced it and my husband likes the build up to different levels

I read about this on an "Ezboard" exercise bulletin board, and was interested in reading and maybe following the course. I'm interested in getting fit and looking good on a time budget, and am always looking for new ideas.

Over the years I have used this book at different times and found it very useful so I was delighted to find it on the web as I no longer have a copy. I am now 57 and feel I need to exercise everyday especially as I have just retired and am no longer cycling over 8 miles a day to & from work. As well as retiring we have moved from our previous home so I no longer own a bicycle. I will start doing the exercises again as well as swimming and hope to start feeling fitter during the next few months.

I plugged back in to the old 5BX this morning for the first time in years and feel distinctly toned, I'm definitely going to keep it up this time.

Wanted to let you know that I have downloaded both booklets as I have lost mine. I have used the 5BX over many years, but got away from it sometime ago. Now, I'm ready to start back up, carefully, at age 68.

I bought a copy many years ago and put it to good, and effective use during my younger years. Now in my later years in life I thought I would start putting some of the exercises into practice once again so located the copy I had and put it in a safe place for when I next had the opportunity to apply them. I've now forgotten where I put it !!

My brother in Oxford was given a copy of the booklet and recommended the exercises to me, so I'm going to have a look. I do a lot of rollerskating but, at the age of 56, run out of legs after 12 miles or so. My brother thought they might help build up my stamina. Let's see...

I used this program when I was 14 -17 years old before I joined the USAF. Here I was apprehensive that I might not be in shape. This plan sure did the trick and I kicked butt. Flash forward 25 years later. Ouch. I need to get back in shape. I thought of this plan and Google brought me right to you and the exact same booklet I used in 75!

I have been looking for this program for at least a year now, Thank's. I had an original copy, but have not been able to find it,

Have not seen 5BX for a lot of years but remember how great it was when I was in the Strategic Air Command in the 60s and had to qualify for fitness with it each year.

Hello, I had used this program quite some years ago (1965, or there abouts) and attained the middle of chart 4 while working 16hr days, building a house, and raising 5 kids. This put me at about the age of 40yrs and I can't recall ever being more fit, certainly not since then. I am downloading, in this case, to print a copy for my son who is as strong as a horse but he hasn't the zest for activity and his endurance is nothing like mine was at his age. I hope he can spare that few minutes in a day to achieve a more vigorous physical condition.

I’m downloading both, I had never heard of this book before. Recently at a Doctor’s office I was told of it and decided to research it. From what I’ve read from links on ez board it should be just what I’m looking for. I couldn’t find a copy in the book stores in the small town I live in, but now I’ve got two copies.

Now 72 years old. Did these in the 1970's Was at the 18 year old level when I was 40. Doubt I'll get there again but I'll try.

My Dad used 5BX for many, many years - particularly when he was in active military service in his early 40's during the Rhodesian war - to keep fit. Today his health at 75 years old is still excellent, though his mind has gone (Alzheimer's') I want/need a fitness regimen that is simple, doesn't require a gym membership, but will give me strength in my lower back. So I'm going to try it for myself!

I used to use this in New Zealand when I was at University in the 1960's to keep fit for basketball.

I used this 5BX booklet in 1974 staying fir , travelling around the world with a back pack in 1974

My 20 year old daughter wants some sort of structured exercise program to keep in shape while studying. She is actually in fine shape now but knows that without a regime she will quickly gain weight especially while she is sitting and studying. I remembered using XBX when I was in University, but no longer know where the booklet is. XBX may meet her needs.

My spouse and I are in our mid sixties and in moderately good health. No where near as healthy and fit as we choose to be. Sue had used your Dad's plan a couple of decades ago and came across the tattered book recently. Now has me looking into it also. I've started walking 8 to 12 miles per week but need more general exercise and pray this will be the answer.

Hi. You asked for an e mail on this download. I followed this program as a kid for a while and really liked it. Now I am looking for a good general body toner. It seemed to have it all-- worked all parts of the body in a very progressive way. And it has its roots in Canada, too, like me! So thanks for making this available.

i used this years ago - now 64 and trying to get single fig golf handicap - decided to get fit again

I have been looking for a copy of this book for some time. I am now 65 and think that it might be time to try this regiment again. The last time I was in my 20's travelling the country and let things go because I was either too tired too busy or too something. Thanks for this, I really appreciate you doing it and am very happy that I found your site.

I heard about this programme in the media.... I hear that Prince Charles and Prince William of England both use it.

I am 55 and used to follow the 5BX when I was a teenager back in 1966 with my father (a Navy officer, now 85, avid golfer in very good shape) The original booklet was lost a long time ago and this pdf document is very welcome. I will take heed of the disclaimer about the sit-ups.

I was a firm believer in this program back about 20 years ago. Had all my youth football players and some of their parents on the program. I lost all copies of the program over the years and decided to look on the internet for some information. I am 62 years old now and in good health but needed something to get me back in better condition.

I'm looking for a fitness program I can easily take with me and do indoors. I have a treadmill in the house, but my free weights are out in the barn, and the cold weather is interfering with my strength training. I remembered someone recommending the Canadian Air Force exercise program several years ago. I started googling for this phrase, which led me to http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_ui ds=258828&dopt=Abstract. I then searched for "5BX XBX" which led me to your site. Thanks for taking the trouble to scan and host this document. I'll have a look around the rest of your site--it looks like it is geared towards people like me who are trying to stay reasonably fit in spite of sitting at a desk 12 hours/day.

I am pleased to see that these exercises are still around. I have tried lots of other forms of keeping fit but come back to these time and time again. I still have the penguin book ( U.K.edition) published in the early 70s but it is looking very discoloured and the charts have been used so many times and rubbed out that they are hardly legible so glad of an opportunity to start with some fresh ones. I am now 60 so don't figure in the charts any longer! I think women's fitness has moved on since these were written. I have recently retired from primary school teaching and used to use some of these as a warm-up and keep fit with the kids, helped keep me fit too!

Just to let you know I have downloaded the XBX exercise plan. I have done it off and on my whole adult life (I'm 46), modified a bit, added and subtracted. I don't do the sit ups due to the weight of my body being on my lower back. I add a couple of 'bum' exercises... kneeling on all fours and raising my bent leg to the side then stretching it out and holding the stance (very attractive). I've just stopped full-time gardening/landscaping work and have put on weight and lost fitness, so need to find it again. I love the graphics on the original booklet, my old one was less interesting. It's still floating aorund 'somewhere', minus the male section which I gave to my partners son.

My Father has followed the 5BX program for many, many years. He is now 90 years old and his doctor says he is the healthiest male patient in his practice - has the body of a 30 year old. Dad's nickname is Tubby - he used to fit the name - no longer! - and he eats to his heart's content!

Thank you for this. I used to do it in high school. Can’t wait to try it again.

I have recently developed an interest in the 5BX fitness programmes and have just downloaded the 5BX and the XBX programmes from your website. I would just like to say thank you for the downloads and an interesting website.

I used this book to get into shape when I was 25 in 1968. Now at age 61 and grossly overweight I will attempt to do it again.

Used it to get fit in the 70’s for skiing & in the 80’s post child-bearing. Time for another go. So many programs around now but none that I know of have had the same impact and popularity.

I will also download 5bx for myself. I have used this on and off over the years. It was introduced to me by my high school PE teacher in Port Alberni in 1974.

Used 5 bx in U.S. Air Force 1963 to 1967. Need to use it again. Gained allot of weight after retirement last April.

Hi, I'm downloading it. I have a version that was reprinted in 1988 by Supply and Services Canada and at 50 years of age I am always looking for routines that will not leave me exhausted for days afterward. I couldn't find my Bullworker chart from around 1975 and your rendition of it is very accurate so thank you for that also.

I remember the 5BX plan from when I as in the USAF back in the late 50s. Now that I have had a cornary stent implanted and quit smoking after more than 40 years, I gained a lot of weight. I hope too lose that weight and improve my general health using the 5BX plan.

my dad had a copy of "Physical Fitness" published by Penguin Books in 1967. it cost him 2'6... two shillings and six pence. i managed to find a more recent reprint. bought it for me. lost it and now i am looking for another one again! here's hoping for my 18 year old fitness level back agin. although being 26 now, i am not looking forward to chart 5!!! thanks for the downlod. now i can print a chart at a time as and when i need it. great!

Thanks for providing the pdf format for download. I will be travelling for the next 2 mths and my Dr recommended it as a good way to maintain fitness while away from a regular gym.

I learnt about it years ago in Britain, and liked doing it. Now my booklet is still in Africa, and I am in Europe, so I would like to start again, but cannot remember all the exercises by heart.

I used to use this book some years ago - probably 10 to 15 - to keep myself in shape. I've lost the records I used to keep so I'm not sure of the dates or my attainment levels.. Now however at age 64 I've just retired from an office job and want to get in shape again, so I'm going back to what I know once worked for me - the 5BX exercises and Kenneth Cooper's 'The new Aerobics', (I've just obtained from a second-hand copy of this from the US via AmazonUK).

Justtolet you know I am downloading the 5BX programme. I usewd to do them many years ago, but now in my 50's I am gettingto unfit and lazy. just trying to roll back the years!

I used this back in the 70's aboard the Submarine that I rode. I came off that patrol in the best shape since boot camp. I have a copy of the book at home somewhere, but thought that hanging the images of the program might re-invigorate me.

Haven't seen this since I was a kid. My Dad "forced us to do this 30 years ago. Now, I'm doing it because I need to. I will also torture my son with it

I remember when 5BX was first introduced to the Air Force. It was a tough regimen but boy did it ever work. I was up to about 4 or 5 (its been a long time) I am much much older (70)now and want to start again. Thanx for the web site.

I have followed the 5BX program periodically when not dong other exercises or sports, and just decided to start again. For grins, I looked it up on the internet and found your site. The booklet my family has used (for well over 30 years I think) may be an older copy than you have. It has both XBX and 5BX in it, and the cover (now missing) is very different than the 2 you have for download; it had a photo of a uniformed RAF man (5BX part) and woman (XBX part) on the cover. The contents look pretty much the same as the 1960 version you have. I could scan it for you, but its pretty marked up and not in very good shape. The only modifications I have made to the 5BX excersises over the years are based on more modern concepts of excercises: I don't bounce in any excersise (just press and hold) and I do crunches rather than full situps, pretty much as described on your site. I also have added a few other exercises for my knees, and when I'm in better shape I subsitute back bridges for exercise 3 and Hindu pushups for exercise 4.

Thanks. I am hoping to get started on this soon and establish it as part of my daily routine prior to attempting to give up smoking (again). I figured that it would be better to start it while I am still smoking rather than stop smoking and try to motivate myself to do the exercises as well.

My doctor recommended trying this,I will give it a try

Have used 5BX for years! --First introduced whilst doing civil flying training here in the UK in 1967-8 My original booklet a little tatty now --so a down load is required. My body always lets me know when 5BX is needed--- been off the programme for a year or so but now's the time to get back! ---Has kept me feeling fit thoughout my flying career!

My name is Angi. I'm a physical therapist who will modify the exercises for safety if necessary....thanks for a time-tested resource.

I have looked for a copy of this program off and on for the last 5 years. I used this book back in the 60's, and was never in better shape. Being that I am now 62, I still think I can use it effectively.

I am a Martial Arts instructor, and was looking for a fair test of physical fitness, when I remembered the 5Bx from High School. I dug around my cellar and found the XbX program book, but could not find the 5BX. I'll be downloading both for my student's use.

I used to have the book and did the exercises every morning (years ago). Thought it was about time I did something again.

I'm downloading XBX to use with my 11 year old computer nerd son who has quit all forms of organized sports. I'm hoping to keep him from total slugdom.

I came across this program about 15 years ago (1989) when my mother found a copy of the book in her local library. She had copied both the 5BX and XBX and we both had a go at it at the time. Due to ill health to both of us at different times we stopped undertaking the program and we both had since lost our copies of the program. I was just undertaking a search of exercise programs on the net and I came across this on the first page of my search. I am looking forward to once again putting this program into practice and losing as much weight and feeling fit as I did last time. Thankyou in making the effort to have this program available on the net.

I served in the RCE (CAR) from 1962 – 1965, and a friend in the RCAF introduced me to the 5BX program. I probably still have a copy of the manual in my archives, but it was quicker to download it from your site. Thank you. One of my patients recently mentioned that he had followed the 5BX program many years ago, and in the interim he had lost contact with it. I’m going to print off a copy and give it to him to assist his quest for fitness at 75 yoa.

I am going to rebuild my fitness with the best fitness plan ever designed... 5BX I am going to keep a detailed record of my progress and will be updating you on a regular basis, as I believe the best way to motivate my progress is to publish the results.

It was recommended to me by my doctor here in the UK.

I always felt better when I did the RCAF program. Now, at age 62, I feel the need to do something to respond to back problems and general stiffness. I have NEVER been a jock, despite 4 years in the Marine Corp E-1-E6. Somehow the RCAF Program just hit me right. Now that Canada is antagonistic toward the US, I also like to do \"things Canadien\" to remind me of my old RCAF dependent buddies in High School in Colorado Springs, whose Dads were doing a tour at NORAD. What good days those were for me and for our two countries. I still love Hockey, THE sport at Cheyenne Mountain High School in the Springs.

I was in the RCAF from 58 to 63. I am now 71. I went back to the 5BX after back problems about 20 years ago. I do the exercises every morning and find that it keeps the back pain away. The back curls seem to be very imporant. Hi, just wanted to let you know I was downloading the third edition- I'm a psychology student and wanted to have an example of a "toning" program for some people on a weight loss program.

I saw this plan's details/diagrams on a site a year or so ago, and was just looking for it again. A PDF is exactly what I was looking for. I've never seen the actual pamphlet - thanks for posting it!

Hi, I've just finished downloading the XBX Plan for me and a friend - trying to get a copy is quite difficult if you go via bookshops and/or libraries, so I was delighted to find your site - the next step was going to be second hand book sites! Thank you for making it accessible, it's really appreciated!

I was using 5BX about 10 years ago, to maintain my fitness for surfing, after stopping the surfing to work, I stopped the 5BX. I have since picked up 25kgs which can only be attributed to the work scenario and lack of more exercise. I am going to rebuild my fitness with the best fitness plan ever designed... 5BX

I used it about 20 years ago (when I was in my 30's) but had lost my original copy. Many thanks,

I used it years ago when in my 20's and early 30's and was in quite good physical condition. Was surprised to see it online and want to start again. So here goes! It'll be slower now that i'm past 60, but i'm ready and willing.

Hi I am vey keen to down load this as I am Directing a Play of Roger Halls and he mentions the book and the main Character uses the plan, regards pam

Thanks, Much appreciated. I last used the 5BX 12 years ago. Good to see the program has been preserved!

Thank you for making this available. I used to do this many years ago, and intend starting again.

Hi, my uncle used to do this as a kid and recommended that I take a look..

I first saw & used this program about 20 years ago. Now that I am a bit older & more sedentary I thought I would give it a try again as I found it great the first time, although I never reached level 6. Should I persevere and start feeling much fitter and slimmer than at present I will try to remember to send feedback.

Thank you....former USAF E-5 that didn't realize what I had when I had.

Because a colleague of mine said that he had used the exercise every day for 40 years after having learnt it in the RAF and he is a fit old boy. I will try it myself…

Also have a Bullworker x5 - but no book Site mentioned on your page no longer hosts the actual exercises ;-( Am 49, fit but not as big or strong as my Army days(!) and wifey wants a change. I do not smoke or drink, have never taken drugs and eat only healthy stuff. Doc says I have the youth, energy and stamina of a 28yr old, but I know I can do better.

Hi! I did this exercise course at school in the 80's, and my children are interested in hearing about it.

I´m a busy Oil industry employee and travel about 100 days a year, around Latin America and Caribbean, so always have problems with Gym workouts. I´m 39 and have sucessfully reduced my BMC from 29 to 26, mainly by changing eating habits and improving my diet quality, however, need to add some fitness, which is portable etc.. I have the program in an old book in Portuguese, which I´ve used in past years but appreciate a fresh copy that I can carry on my computer. I am also keen on encouraging friends and work colleagues to have a healthier lifestyle. I actually work through the exercises, then carry-out 5 exercises with 1kg weights, to build and strengthen upper body and back muscles. It works very well for me, and have recently restarted the program, and agree with the advice on one step at a time, and have also used the 90 degree rotation to keep track of the running series. Thanks for having this site, very useful.

I downloaded the 1960 edition and have followed it for three days. I am 76 and I am looking forward to feeling some improvement in my strength and flexibility.

I v downloaded 5bx as well as 10bx Canadian Airforce exercise plan...it is very useful to stay fit...I was advised by my father to look for the exercise plan..as he used to do it when he was young.....he lost his book so he told me to search for it.. thanx a ton

Thanks, I remember using this in the '70's and still have my book somewhere, maybe an earlier edition. For some reason it appeals to me more than other programs I've tried or considered.

I downloaded this. We had the paperback at the house when I was a kid. Wish I knew what happened to it. I'm turning 50 this year and have decided to get in shape. I wanted something that didn't require a gym or equipment so I went looking for the plan on the web. I found your site.

Hi, Downloading 5BX and XBX. After having a baby 20 odd years ago a friend followed the XBX plan and managed to restore her shape and recommended I try the plan. So finally found the plan and will try it out. Husband's having a go also to support me.

great program I used 20 years ago... I'm 51 now.

Hi - my son needs to exercise more Thankyou for download

Thank you for making this available for all of us!

I used this to get fit and maintain my fitness during the seventies. Since then, like many, I've regressed. Looking for something quick and easy (no drives to the gym, no $2000 machines, etc.) I decided to see if this (5BX) was still availible.

Another story of one who remembers his father (a South African) having the little 5BX book. I'm now a 30-something new father who needs to get into shape to keep up with his toddlers.

I'm loading it. I had a booklet once (on both 5bx and xbx) but I cannot find it any more. Therefore I appreciate this download

During my life I've had about 10 attempts at 5BX, all fell away when I stopped progressing ( I can't DO pushups!).I mostly got to level 4-5 but now I'm doing it to stay alive and well - my way ( coming up 65). I'll let you know in about 6 months how I progress this time.

Hi, I was doing 5BX for about 10 years from the late 1960's, up to the lower third of chart 5 (I still remember). I've been doing other fitness things since, but have got quite out of regular excercise lately, though do try and play tennis twice weekly and take a run for a couple of miles twice weekly also. I can't run further because of a persistent ilio-tibial band strain that came on about three years ago when doing half marathons. I need a more general exercise program but can't find my old 5BX book. I'm now 62 years old but have no health problems.

I am going to join the British Marines and really would like to use the programme as part of my fitnness programmes.

I'm downloading this because I've mislaid my own copy (hopefully only temporarily). This is the only exercise program that I've ever kept up for a sustained period (have used it on and off over 25 years) and it is a shame that it is now out of print and difficult to obtain.

Hi, I´m downloading from Mauá, in Rio de Janeiro, Brazil. I have this book since 1976 when my mother buy it for do her exercises, I was a 8 years old boy and I used the program several times in my life, but I don´t follow up for all this years, a lot of times I get the fourth chart and then I will do another activitie. Now I´m 36 years old , slightly overpounded (8 kg) and I´ll start the program again.

Hi there, Have seen living proof your programme really works, so an e-mail to say I am downloading to hopefully get motivated, into it and by Christmas time achieve my goal for a happier, healthier me.

Thank you for link. I think it's very important to keep the fit.

I've been using the 5BX as a staple part of my fitness program for approximately thirty years on and off, nearly achieving chart 6 at one point. As a martial arts instructor I have been practicing techniques and exercises that have been recommended to be discontinued for some time. Bunny hops I stopped as I saw the logic in this as being bad for your knees but hyperextensions etc I use the rule of; is it reasonable for human to do this in the course of daily life. I use caution and listen to my body. However at 49 coming back to fitness this time has been a test of willpower. Starting on the first of January 2004 and haven't missed a day. I've now built in weight training and will soon extent to include some other exercises such as Aikido. Believe me although coaching qualification tells us which exercises are not to be used and why, practise dictates that the body be conditioned to absorb the twists and turns of practice. I think the overriding guide should be warm up and don't surprise any part of your body if you can help it. Thanks for the website and the download it helped greatly in preparing my calendar ( I did five days instead of the planned four on chart three level B last night so I thought I'd better create a calendar to guide me.)

Hey just wanted to let you know im downloading the 5bx. I found it simple and keeps my energy level up. I first began using it while serving a full time LDS mission in New Zealand and have found it to be very satisfying.l Thanks for making it available. I work in an office and go to school so its nice to have a simple plan to stay in shape. Im downloading this so my wife and I can start on it. Thanks Again!

Thanks for making this available, and for your excellent website. I’m 35 and lead a mostly sedentary lifestyle, and I don’t want my waist size to keep up with my age any longer. What’s interesting about your site is the philosophy of getting and staying fit without a whole bunch of equipment and gadgetry. I really like that idea. I am going to try some of the exercise plans on your site and see what kinds of results I get. Thank you for putting a useful public service site up on the Web!

This is for my wife. Thanks so much for making this available. I still remember the little booklet that my father had back in the 60s.

I used this exercise plan in the 70's when I was 20ish. It worked for me & now after trying every diet & gym available I would like to try XBX again. I too used to own a copy but alas cannot find it, so thank you!

I followed the 5BX plan back in the late 70's and I remember enjoying it. I have just finished 12 months of Chemo and I was thinking of a gentle way back to fitness. The 5BX plan came to mind - thank you for your site and the download.

I appreciate the opportunity to re-acquire this exercise gem & intend to incorporate it into my program. I was introduced to the program in elementary school in Canada when it became available - about 1960 - and used it into my late 20's.

Thanks for making it available :-) My parent has a copy of the XBX booklet from the mid-70s... it's a good program.

I have been using this plan for about the past 3 years now, of course in conjunction with walking and other exercises. Left it in the middle and restarted again, have found it helpful in that it helps (warm up more than anything else) in a rather general way. I am a 36 -yr old Indian woman living in Mumbai (bombay, India) , got a injured knee, so i tend to skip the jump portion, but otherwise do pretty fine. have been asked why i am looking so perky these days..and mentioned the book, have downloaded it for a colleague...

Thanks so much for the download. I first used the 5BX program when I was an Air Force Reserve recruit in 1964. Have used it ever since, sporadically. It really works! I am in Baghdad right now, and my copy is at home, so I appreciate this copy.

I am grateful to find it on the web. I live in Brazil and have much interest in this plan. This meet my thinks about doing exercise and I've found it pleasant and practical for my circumstances. I appreciate having a copy of the original publication in English. I have a copy of this publication in Portuguese.

I'm 38 and based in Shanghai, china. I once found a copy of the Penguin Book which had both the 5BX and XBX in it in a second hand store and though it was interesting. That was over ten years ago. Today, I was walking through a park and remembered the exercise system and am so glad I found your site. Thankyou. Now, perhaps my sedentary lifestyle can be better managed.

I had a photocopy of the booklet years ago, when I still exercised, having made it up to chart 4 (if I rmember well). Sorely needed of some exercise, I resorted to the web and... sure enough, there I foun my good old 5BX. Thank you for making it available!

I actually used this Plan in the late 60's to late 70's and was amazed at the level I achieved and how I felt. Somewhere in my garage goods is the original copy of 5BX. I must find it again. I showed it to someone about a year ago and they intended to buy it. Don't know if they did. Now at 63 I intend to do it again.

I’m 49. I did this program once in my early 30’s and after two weeks I could walk up the hill at the golf course and then hit a wood 250 yards – straight! Then pick up my bag and talk about the shot. Before, I used to be hunting for breath during the shot and hunting for breath to curse after. Gonna give it a go again. BTW: I only ever got halfway to my plan target on the 3 occasions I tried it. Its fun and it works. Providing you don’t try the international athlete exercises toward the end ;-)

I still have original copies somewhere in the basement, but .pdf files work for me ! We used to follow 5BX in grade school, and I was re-introduced to the plan last week by a ski instructor who still follow it without fail. Too bad it is out of print.

I’ am downloading both versions, more as a curiosity, because I still have a copy of the reprint edition of approx. 1984 by Penguin Books. I bought it at the airport in London, UK. I did use the 5BX programme when I had to stay a lot at hotels while travelling for my job, and at that time there weren’t as many sports facilities as there are nowadays for the business traveller. I forgot about the plan for several years, but now at the age of 50, I have to restart doing exercises and intend to use 5BX.

Thank you sir for your consideration. I am working in a remote site in Sakhalinsk, Russia and this will help me out tremendously.

Thanks for allowing me to download 5BX - I used to do these exercises in the 1970's I am now 67 years old and decided to do them again but was unable to find my old 5BX book ! I have also downloaded XBX for my wife who is 59 years old

I used to do this program 37 years ago, when I didn't need it. Now I'm 58 I do need it and I'm so pleased it ias still available and still has followers.

Just to let you know that I downloaded the mens 5BX about month ago. I suppose by todays standards some would say the exercises are out of date, but I enjoy doing them. They are simple to complete, and providing you follow the instructions you can progress forward with the confidence that you stay within your limits.

I remembered the fitness course I was required to take to fulfill my PE requirements in high school corespandence coures.

For 30 years in my youth I used the 5bx plan as my basic regimen to keep fit. As time passed, I extended the running portion and modified the situps based on what new had been learned about exercising, but kept the 5bx framework. I'm now a senior, slowed down by arthritis, but 5bx still serves. I have recommended 5bx to a young Slovak friend who wants to get fit without the big muscles or cost of a gym, but where could he find a copy in Slovakia??!! How delighted I am to find your website and be able to forward to him. He can download and print a pdf version fairly easily - a lot more easily than finding an original copy. Seeing the dilapidated condition of my own copy, I have just downloaded a copy for myself.

I used to do the 5bx as a young adult and was in pretty good shape. Thanks to your website I have started this program again along with 3x a week visits to the local gym for moderate exercise. I feel the best I have felt in years.

I learned of this plan many years ago and still do some of the exercises. It will be good to get back into it in full swing.

I've bought the book twice (I lost the first one, now I can't find the second) and I did the exercises over many years most mornings as soon as I got up but stopped doing them a few years ago. I always found it harder in summer as I'd get sweaty before going to work and a shower didn't make a lot of difference (I'm in the UK & we have fairly high humidity). Now I'm 60 & have decided to climb Mount Kilimanjaro in October & want to get fit again. I plan to follow the 5BX plan plus other training.

I am pushing towards 60 and definitely need some help. In 1960, my father decided the whole family needed excercise and put us on the program. It didn't last long. I hope I can last longer this time.

I'm downloading the 5BX book for a friend of mine who has cancer, and wants to keep his health up.

Now I'm 60 & have decided to climb Mount Kilimanjaro in October & want to get fit again. I plan to follow the 5BX plan plus other training.

Thank you so much for making this program available. I'm a Canadian Forces veteran ,and served in the '50s and '60s. At that time, we were required to use the 5bx plan,even though it was developed in the RCAF,I was in the Army,and I believe the program was adopted by all the Services. I see that this whole program has been cast in dis-repute by more "modern" methods, no doubt by the legions of fitness gurus we're surounded by.All that not-withstanding, I'm here to tell you it worked for me, as a serviceman, and it also worked for my Father. He got intrigued by 5bx while I was still in the Army, and the 5 bx program was just being instituted. He faithfully kept to this regimen well into his '80s, and was flexible and fit until he died. There are, of course,likely to be other factors involved, but I'm convinced 5bx didn't hurt him, and thanks to you having this site,others can benifit also. For my own part, I intend to engage in the program again, and I'm in my late '60s.

I tried the 5bx plan years ago but have lost the booklet I'm now 65 and need to do something about my fitnes

Just found your website when looking for 5BX (first read late 60's - early Penguin edition). I shall explore the rest of the site with interest.

I am downloading the 5BX plan because I need a simple routine to get back in shape. Three years ago I exercised regularly at a local gym, but gave it up after some chronic pain in my right shoulder. This led to a slide in health habits. Finally, I suffered a mild heart attack six weeks ago, partly because of poor eating habits and lack of physical activity. The 5BX plan came to mind because my father used it and kept in shape well into his seventies. Now, I'm hoping to find a sensible routine. With the 5BX plan, my doctor's input, and a little work, I'm planning on putting my bad episode behind me.

Thanks very much. I remember doing this in my teens, and hope it will help now as I appraoch 40!

I remember my parents doing the 5BX program, another unheralded Canadian triumph!

Thanks, very good reproduction which I have now printed out for my use. We used this when I was in secondary school in the sixties. I lost my copy of the book some time back, so I appreciate getting getting a copy off the Internet. Now that I am in my 50's I find I am growing less fit and wider at the same time. 5bx helped me get fit many years ago. I am determined to make it work again.

Hi I am a brazilian guy that live s in Israel and since I found the book lately at my father's home in Brazil I'm using it Thank you for the site And please keep it alive

Thanks!! I did these exercises religiously when I was maybe 18-20 yrs old. They did a lot toward keeping me strong and limber at that time. I'm looking forward to starting them again --and forwarding a copy to my brother, who first introduced me to the plan.

I have been a user of the 5BX programme on and off over the past 20 years. At age 56, weighing 196 lbs, with a BMI of 29 and a waist of 37”, I have decided to take it up again. My goal is to lose 20 lbs in 2 months, and to reduce my waist back to 34”. And also to look good and feel good. I have a copy of the 1975 book, but is so marked with progress marks that I needed some new copies of the Chart pages (Charts 1 and 2).

I had this book (or a later edition anyway) many years ago. I am now beginning to excercise again after too many years and figure this may be just the thing to get me started. I'm hoping to move on from this to doing other things as well. Many thanks for making this available. Couldn't believe my luck just now!

I downloaded both versions for a library patron who was looking for this information. Thanks very much for making it available. A footnote - I have an uncle living in Tucson and he's almost 80. Very fit and he's been doing the 5BX for about forty years now and swears by it.

I used this exercise routine through the 60's and 70's while playing rugby and cricket and I was extremely fit along with it. In my 50's now and getting a bit flabby so decided to try it again but have been unable to locate the book. Thank you for having the download available I am very grateful

Used it years ago and loved it.

My family had these in Canada in the 60s. Thanks for making them available.

I lent the Penguin paperback to someone ( and now I don't remember who...) so am very pleased to find a pdf updated version. I have recommended the course to umpteen people over the years. Ever time I talk about it encourages me to restart using the course. Like last week ( but I needed some clean charts to add my progress) Main trigger is upcoming ski season ( every year!).

I had heard of the program before in a Ned Beaumont book. He recommended it but said to disregard the time frame that they give. But Im going to do it as written before I change anything. Thanks for giving it out.

Thanks, I used this years ago. Now 65 but play tennis everyday and snowshoe.

Many thanks for your info. on the 5BX. I used the program some years ago, but the original booklet has been misplaced it seems. It was very nice to find it again!

I have been looking for this program for ages, i can't wait to get started.

I have lost or misplaced my booklet and am in need of more physical activity so want to use the program. I did use the program in the 60's and 70's without complication.

I did the Canadian Air Force exercises a long time ago. I like them. I am 57 and started yesterday. My daughter and daughter-in -law are also trying these.

Had the Penguin book and used the programme about 1978!

I'm now 57 and in good shape, but I am also pretty busy; I wanted something that I can do without a lot of equip- ment and excess expenditure of time.

I'm 38 years old and I used to own the 5BX booklet. I can't find it anymore. The last time I did the program, I was about 20 years old. I used to be very active as a teen but by the time I got to University, I hardly did any sports. 5BX did not tone me up, or make me stronger or make me lose weight, but boy did it give me endurance. That spring, we played another game of ball hockey. I remember being amazed at that stamina I had acquired, I was running around the gym hardly getting tired at all. I'm starting the plan tonight. Thanks for posting the PDF file. It will be very helpful.

Delighted to find a copy of this great plan. I used it as a kid and now want to share it with my 12 yo son.

I may never get back to the shape I was in when I followed the 5BX program in the '60's, but I do believe the routine is aerobic and can be helpful to maintaining good health and body tone for someone (like me) in their '70's. Thanks for the opportunity to download the booklet.

used this program for the first time about 30 years ago. I rate it very highly.

I used this when I was a kid – getting a bit unfit now so was very pleased to find your site!

So glad I found this! Thanks for posting it for download. My Dad showed me the original booklet back when I was in highschool... 15 years ago. I recently moved and didnt want to join a gym so I am excited to find the booklet to get started.

Thanks very much for the opportunity to download the 5BX plan. I used this plan many years ago as a youth and now want to give it to my son so he can benefit from it.

Thank you very much. Your site seems to be the only one with the plan available. I remember as a child laughing at the pictures in the book (and my father strenuously doing the exercises.)

I first used the program in the sixties as a teenager looking to build my fitness. I have long since lost my copy of the original booklet and in an endeavour to recover my fitness I started to search the web for a source - and found this site.

I came across your site after running a search through Google for 5BX. I remember as a teenager using that program, and remember it being effective for me then. Thanks for making this information publicly available. I’m downloading the reprint version now.

I first saw the 5BX regime over 20 years ago when I searved in the Merchant Navy, we saw it as a way of keeping fit whilst on long sea passages. It was amazing though how everyone who copied it ,on the ships photocopy all took a copy all the way to sheet 6. No one that I know acheived it.

Thanks i used it in the 60s when i served in the Australian Air Force.

I am downloading 5XB,I used to have the book but it has got lost and I need to get fit again. 5XB is the best programme that suits me.

I'm a 60 year old thin guy who wants to be a 60 years old thin fitter guy! I am living and working in China, teaching English - very sedentary- and decided to get back into exercising after running out of puff when trying to run up the stairs. I have a copy of 5BX back home in New Zealand and did the exercises there years ago. With the passage of time I had forgotten how to do them so it's a delight to find them on the web, thank you.

I did 5 BX for years as a twenty something. Now in my fifties, I remember it well and need to use it to tone the other muscles groups that running does not help.

I used to do this exercise programme as a teenager in the UK in the 1970's. I was reminded of it when listening to a radio show a few weeks back. I remember the exercises as being difficult, but straightforward and invigorating. It is good to know that it is still out there.

I have been looking for this for many years. I first came across them when I was living in South Africa.

Thanks for putting this on the internet. I used it many years ago and at age 64 am going to give it a try again

I've downloaded your program cause some guys were talking about it at bowling last night. I'll take a peek and perhaps give it a shot.

I personally use the RCAF exercises and recommend them to my patients. I often download and print copies for them (at no charge).

Thanks for making the 5BX program available. I’ve looked for it in the past and not been able to find it. I’m a family physician and I was talking with a patient the other day who is a retired member of the Ontario Provincial Police and a former member of the Canadian Armed Forces, and we were talking about the 5BX program in terms of using it to get back in shape.

Great site, thanks for hosting it. Spent years looking to replace the book I bought back in 1970's. Used it to drop 60 lbs I gained when I quit smoking.

Thanks for posting it. Your site is very concise and informative, and most important - accurate...Fitness Supervisor

I had owned the original XBX book for many years and used it while my children were growing up. Now, as a 59 yr. old grandmother, I would like to get into better shape but through several moves, I have misplaced the book.

Thanks for an interesting site.

I still have my original Bullworker from 30 years ago(I'm 46) it's as new so guess I should finally put it to work.

Now I feel like I have some good companions in my adventure on the fitness path and I don't mean to give up so easily this time.

Editor note: I am pleased I have been an encouragement to you because that is the most important part of why I built the site.

I used the 5bx program years ago when I was in my twenties, now 45 and I have been searching for this program for a long time I have an old photo copy of the original booklet page #33 but it is now almost unreadable.