Build Elite Fitness in 11 Minutes A Day. Zero Equipment, From Your Bedroom.The 5BX (Five Basic Exercises) Royal Air Force Plan
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.
Currently Selected
Stretching & Toe Touches
Routine Reps
20 reps (২০ বার)
Est. Calorie
7.4 kcal
Why 5BX is the Perfect Fit for Busy Bangladeshis
Tailored directly to combat the everyday physical and lifestyle constraints in Bangladesh's urban spaces.
Zero Heavy Equipment
Perfect for space-constrained apartments in high-density areas. No heavy weights, dumbells, elastic bands, or space required. Just your vertical footprint is enough.
Strict 11-Minute Limit
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.
Military Scientific Legacy
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.
Interactive 5BX Exercise Terminal
Click through each exercise below to view a real-time responsive vector stick figure performing that specific move along with direct coaching advice.
Stretching & Toe Touches
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?
Gentle Start Prep Option
Adds a 2-min dynamic stretching pre-routine to prep
11-Minute Mindfulness Meditation
The ideal respiratory cooldown after finishing your 5BX movements. Slow-paced diaphragmatic breathing lowers cortisol and triggers swift autonomic recovery.
Start Zen
Access inner tranquility
Meditation Control Desk
Employs standard rhythmic Box Breathing. Structured ratios harmonize respiration patterns, down-regulate heart rates, and induce cell-repair states.
Build Your 5BX Streak Step-by-Step
Avoid sudden burnout! Build neural pathways and physical stamina step-by-step. Finish each day to secure a frictionless habit loop.
Habit Timeline
Seeds are sown! Select and complete Day 1 to begin your fitness path.
First Flight: Establish Baseline
Perform each movement for 15 seconds to gauge your flexibility and baseline level. Do not rush.
Do not worry about rep numbers. Effort is subjective; focus on form and breathing.
Find Your Correct Starting Level
The Royal Canadian Air Force designed customized fitness targets across different age brackets. Select yours below.
Level Matching Calculator
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.
Crucial Safety Directive
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.
Interactive BMI & TDEE Guide
Optimal height-to-weight ratio! Your structural frame is robustly ready. We suggest selecting the Standard 5BX intensity workflow.
Hydration Tracker
Sleep Cycle Calculator
Recommended bedtimes:
The average human takes fifteen minutes to fall asleep. Calculations are based on 90-minute sleep cycles.
Sleep & Workout Correlation
Track how training frequency correlates with sleep scores. Daily physical activity stimulates slow-wave deep sleep, enhancing cellular recovery and morning alertness.
📝Register Your Rest Stats
*Estimated based on your completed exercises: 4 session(s)
Sleep Health & Hygiene Tips
Personalized Tip for Your Schedule
Early Riser Advantage: Waking up before 6 AM is highly conducive to deep focus. Always maintain regular sleep durations of at least 7-8 hours by keeping consistent bedtimes.
Key Sleep Hygiene Guidelines
No Screens 1 Hour Before Bed
The blue light emitted from phones and digital screens suppresses melatonin, the key hormone designed to initiate deep sleep cycles.
6-Hour Caffeine Cutoff
Caffeine has a prolonged half-life of 6 hours. Restricting coffee or black tea starting from late afternoon protects your restorative sleep.
Maintain Sleep Schedule Consistency
Consistency helps regulate your body's internal clock. Settle on a steady timeline to optimize natural cell rejuvenation.
RCAF Chart 1 Target Repetitions
Daily target quantities designated for beginners starting out.
Scroll Table ↔| 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.
Daily Meal Plan
This typical Bangladeshi meal plan yields approximately ~2350 kcal per day.
After Waking Up
1-2 glasses warm water, soaked raw chola or ginger
Breakfast
400-500k2-3 whole wheat roti, mixed vegetable, 1 boiled/omelette egg, red tea
Mid-Morning
300k1 Banana, guava or cucumber and some peanuts
Lunch
650-700k2 cups rice, 1 bowl dal, local vegetable/shak, 1 pc fish or small chick. portion
Afternoon
300-350kChana & muri or roasted chana, red tea
Dinner
500-600k1.5 cups rice or 2 roti, any 1 curry, dal and cucumber salad
Before Sleep
1 glass warm milk or just a glass of water
Macronutrient Breakdown
Seasonal Nutrition
Emphasizing local, seasonal produce ensures you get the freshest nutrients and supports an active, healthy metabolism year-round.
Lock In Your Accountability — Streak Tracker
No cloud registers or credentials needed! Your physical achievements are persisted directly inside your local browser. Finish today's 11 minutes exercise and hit the button to ignite your flame streak!
Green blocks show when you completed your 11 mins
No records recorded
Warm up dynamically before initiating Chart 1 exercises to prevent minor muscular strains.
Maintain balanced form and safe progression within the 5BX training limits.
Overcome the Modern Sedentary Trap
Discover how just 11 minutes a day has transformed fitness routines for people juggling busy schedules.
"The 5BX program fits perfectly into my busy schedule. Just 11 minutes a day and I feel more energetic than ever!"
Alex M.
Software Engineer
"Minimalist and effective. I didn't need any equipment, just consistency. The progress charts really motivated me."
Sarah T.
Teacher
"I struggled to stay active until I found this simple routine. It builds up gradually, making fitness feel achievable."
David K.
Freelancer