Forget Dhaka's gridlock traffic or searching for expensive, crowded gyms. 5BX consists of 5 simple, scientific exercises that maintain ultimate heart, bone, and core strength—ideal for busy Bangladeshi corporate workers, homemakers, and students with compact spaces.
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Stretching & Toe Touches
Routine Reps
20 reps (২০ বার)
Tailored directly to combat the everyday physical and lifestyle constraints in Bangladesh's urban spaces.
Perfect for space-constrained apartments in high-density areas. No heavy weights, dumbells, elastic bands, or space required. Just your vertical footprint is enough.
Fits seamlessly into hectic study plans and corporate deadlines. Bypasses chaotic highway commutes. Easily completed as soon as you wake up or right before shower.
Designed by Dr. Bill Orban for the Royal Canadian Air Force initially. It progressively scales up difficulty using clinical progression thresholds to keep heart muscles youthful.
Click through each exercise below to view a real-time responsive vector stick figure performing that specific move along with direct coaching advice.
BENGALI GUIDE
হাত দুটো মাথার ওপরে তুলে টান টান করে দাঁড়ান। এর পর কোমর থেকে শরীর বাঁকিয়ে পায়ের আঙুল স্পর্শ করার চেষ্টা করুন। হাঁটু সোজা রাখুন এবং পুনরায় স্বাভাবিক অবস্থানে ফিরে আসুন।
ENGLISH GUIDE
Stand with feet hip-width apart. Reach high above your head, then slowly bend forward at the waist to touch your toes, keeping your knees relaxed but straight. Return to upright and bend backward slightly.
Lubricates the vertebrae, stretches human hamstrings and lower back, prepares your circulatory system.
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Ready to follow the entire sequence at your desk or bed?
The Royal Canadian Air Force designed customized fitness targets across different age brackets. Select yours below.
RCAF Suggestion: Chart 1, Level D- (Begin gently! Do not exceed physical margins in week 1).
Tip: Absolute beginners should complete 50% target reps for week 1 to prevent myofascial strains.
Never jump charts prematurely! Spend at least 4-6 weeks adapting to Chart 1 before looking elsewhere. If muscular stiffness occurs, rest 1 day. Prioritize longevity over vanity.
Daily target quantities designated for beginners starting out.
| Age Range | Starting | Ex 1 | Ex 2 | Ex 3 | Ex 4 | Cardio Jog (6m) |
|---|---|---|---|---|---|---|
| Age: 18 - 25 | Level D+ | 20 | 18 | 20 | 12 | 450 steps + 15 jumps |
| Age: 26 - 35 | Level D- | 18 | 15 | 18 | 10 | 400 steps + 10 jumps |
| Age: 36 - 45 | Level C- | 16 | 12 | 16 | 8 | 350 steps + 8 jumps |
| Age: 46 - 55 | Level B- | 14 | 10 | 14 | 6 | 300 steps + 6 jumps |
| Age: 56+ | Level A- | 12 | 8 | 12 | 4 | 250 steps + 5 jumps |
Ex 1, 2, 3, 4: Specified number of reps to hit in 1 min.
Ex 5 Jog: Jogging steps + small jumps in 6 mins.
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Maintain balanced form and safe progression within the 5BX training limits.