Canadian Military Bodyweight Circuit (XBX)

Plan Details

The Canadian Military Bodyweight Circuit (XBX) routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.

Plan Description

The XBX found in the exercise title stands for “10 basic exercises.” This was actually a real progra... Read More

The XBX found in the exercise title stands for “10 basic exercises.” This was actually a real program developed back in the 1950’s by the Canadian military to keep soldiers well-conditioned while on bases that did not have a gym. We tried to use the exact or most similar exercise in the JeFit exercise database of more than 1350 current exercises. Original Exercise Program (from 1950) -Toe Touches x 5 repetitions -Knee Raises x 8 -Lateral Bending x 5 -Arm Circles x 12 -Sit-ups x 5 -Chest & Leg Raise (prone) x 5 -Side Leg Raise x 5 -Push-ups x 5 -Leg Raises (supine) x 5 -Run & Hop x 50 A few of these exercises were not in our database but we came as close as we could in choosing similar exercises. In addition, we turned it into a full body circuit for you. Workout 1: Like the original Canadian program, it has only 10 exercises, performed for one circuit. Workout 2 & 3: offers 20 exercises and multiple circuits that needs to be performed at least twice. The time-based sets across all workouts, are performed for 20-35 seconds. Stick to this training format for the first few weeks. Following that, increase the duration of the sets by 5-seconds each week, if need be, for four additional weeks. Enjoy! Stay Strong! MICHAEL WOOD, CSCS JeFit team