11 minutes workout

11 minutes workout app

Be yourself… at home… in your spare time… at your own progress… without discomfort… with no equipment needed… in only 11 minutes a day!

Scientifically designed approach to fitness

The 5BX Plan – Five Basic Exercises – was devised by Dr. Bill Orban for the Royal Canadian Air Force in the late 1950’s. The Plan is composed of 6 charts arranged in progression. Each chart is composed of 5 exercises which are always performed in the same order (warming-up and stretching is included in this order of the exercises) and in the same maximum time limit. The idea is that you perform these exercises for only 11 minutes a day to achieve a reasonably high level of fitness. The plan is personalized for you based on your age, height and weight. Read our privacy policy here. See our terms of use here.

SIMPLE

It’s easy to do exercise, easy to follow

PROGRESSIVE

You can develop your own personal fitness at your own rate and required level

BALANCED

You condition your muscles, your heart and lungs harmoniously for your daily needs

COMPLETE

Principles of muscle and organic development are applied simultaneously and progressively

SELF-MEASURING

You get clear targets fot your age and build along with progressive plan

CONVENIENT

You can do exercices at home, any time and no equipment is needed

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You will benefit from:
1. Increased muscle strength;
2. Increased muscle and joints ability to function efficiently for long periods of time;
3. Improved efficiency and capacity of the heart, lungs and other body organs;
4. Increased capacity for physical exertion.

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Why exercise regularly?

Muscles unless adequately exercised or used will become weak and inefficient. The efficiency and capacity of your heart, lungs and other organs could be improved by regular vigorous exercise. You are never too old to begin and follow a regular exercise plan! Regular physical activity can help you to reduce emotional and nervous tension. Regular exercise plays an important role in controlling your weight.

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