For several years I did the 5BX exercise plan every morning. 5BX was created by the Canadian Airforce in the 1960's as a quick 10 minute routine to help pilots stay fit anywhere. I loved the idea of a simple exercise plan I could do anywhere. I read about some concerns on doing certain of the 5BX exercises without supervision so I researched some safer exercises online. Through the research my exercises evolved away from the original 5BX but the basic premise is the same. The result of my research is XRCS - a simple exercise plan I can do anywhere. I should note that I am not a fitness professional and you should consult a professional before starting any exercise plan. XRCS won't get me ready to complete in an ironman competition but it does help me maintain a basic level of fitness and any exercise is better than nothing. XRCS is something I have found works for me. If you are interested this website has information on the original 5BX workout. The New York Times also wrote about a 7 minute workout. I share my personal XRCS plan with the hopes of getting people to think about exercising. Read about XRCS, the 5BX and the 7 minute workout and go start an exercise plan that works for you.


  • Bird dogs

  • Bird dogs help you stretch. Start with your hands and knees on the floor. Raise your left arm and right leg and hold. Then swap and raise the opposite arm and leg. Do this twice. See this page for more information on Bird Dogs.

  • Planks

  • Planks help your core and your upper body. Start lying face down on the floor. Lift your lower body with your toes then life your upper body with your lower arms. Hold until failure. Repeat again. See this page for more information on Planks.

  • Squats

  • Squats help your lower body. Start by standing up. Lower your body as if you were going to sit on a chair. Hold until failure. Repeat again. See this page for more information on squats.

  • Walk

  • Walking helps with cardiovascular fitness. Go for a brisk 10 minute walk outside. See this page for more information on walking.

I split my XRCS up and do the Bird Dogs, Planks and Squats every morning before I take a shower. I go for a walk every lunchtime. I have vowed to never miss more than one day in a row of doing my XRCS.