10-12-20 07:15 AM - Post#903384    

This has probably been discussed before but I couldn't find a thread. I know lots of people are interested in minimalist programs.

For the last two or three years, I've started the day by doing 20 pushups, maybe a plank and a few stretches. This was inspired by James Bond's fitness routine in From Russia, With Love .

I decided it was time to change things up, while keeping to the same general theme: a morning routine, that took little time, space or equipment. Reading the article above I discovered 5BX, based on a Canadian Airforce fitness routine form the 50's.

I started last week and my son joined in this morning. As instructed I started with chart 1 and at this stage the exercises are very, very easy. I'm progressing one level per day, which is faster than recommended, but I have a good base level of fitness.

I'm interested to see how I get on and how long my son keeps me company. I'm still doing my usual workout, which is currently 2 days of basic strength training two days of conditioning and two days of something, a walk, golf, whatever.

Training Blog.

10-12-20 07:58 AM - Post#903385    

There is a tradition among Indian wrestlers that each pushup creates a debt of two air squats. What would happen if you combined 20 pushups with 40 squats every morning?

"If I had eight hours to chop down a tree, I'd spend six hours sharpening my ax"

10-12-20 09:44 AM - Post#903393    

For me, probably sore knees. For me, high rep pushups don't seem to bother my joints, but high rep squats - lunges are even worse - tend to irritate my old injuries. That said I would be tempted to do a daily of

20 pushups
30 situps
40 Squats

And see what happens. But that will be January '21 at the earliest.

Training Blog.

10-12-20 11:34 AM - Post#903397    

In the context of fitness, From Russia with Love means Pavel to me, not Bond, James Bond. Ian Fleming’s Bond character often took a break from martinis and custom aturkish cigarettes for a fitness cycle before a mission.

The Other Pavel has a similar routine called the Great Gama Protocol, using Hindu squats, Hindu push ups and a bridging variation.

Rudd777, have you seen my 2+2+2 thread? You’re doing something similar, would love your comments.

Re: 5BX
10-12-20 01:32 PM - Post#903406    

• rudd777 Said:

I remember finding a 5BX booklet in my teens. My dad was a pilot, and many of his colleagues were ex-air-force, so probably one of his pals told me about it. I probably did it for a week or two.

It's progressive, and seemed designed to be something you could do anywhere with zero equipment. I think they wanted you to run a mile, either when finished or at another time.

Not nearly as comprehensive as more modern routines (no pull), but I can see that if you are the CO telling a whole air base to "do something" every day, this would do nicely.

10-12-20 03:40 PM - Post#903421    

• vegpedlr Said:

I love Pavel and his overwrought names. Incidentally I've been reading a number of books on the Great Game. I can highly recommend The Great Game: On Secret Service in High Asia by Peter Hopkirk.

Back on topic, I played with hindu squats and situps many moons ago. I always found them a bit tough on the joints, but as always the difference between a medicine and a poison is the dose.

I'll reply on your other thread on the 2+2+2 routine. I'm about 10 weeks in and about to tweak it.

Training Blog.

Re: 5BX
10-12-20 04:15 PM - Post#903423    

• Old Miler Said:

The fifth exercise is either running in place or a walk or a run. I do whichever time allows.

I agree, not comprehensive, but good enough especially when one has no access to equipment. And as you stated, even more so when dealing with large groups.

Training Blog.

10-13-20 01:16 PM - Post#903461    

You know, combine this with a moderately heavy pull like trap bar or heavy swings and you have something a lot like Easy Strength.

"So shines a good deed in a weary world."