Canadian Military Bodyweight Circuit (XBX)

DOWNLOADS/VIEWS: 14/10782

RATING: 36 (FROM 2 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Monday
Wednesday
Friday

Workout 1: Full Body - One Circuit 10 exercises, 7 mins

Toe Touch Stretch	1x0 reps • 25s	rest: 15s
Lying Alternating Knee Raise	1x0 reps • 30s	rest: 15s
Weighted Side Bend	1x0 reps • 25s	rest: 10s
Arm Circles	1x0 reps • 25s	rest: 20s
Sit-Up	1x0 reps • 30s	rest: 10s
Cobra	1x0 reps • 30s	rest: 10s
Side Jacknife	1x0 reps • 25s	rest: 10s
Push-Up	1x0 reps • 25s	rest: 10s
Leg Raise	1x0 reps • 20s	rest: 10s
Long Jump	1x0 reps • 20s	rest: 10s

Workout 2: Full Body - Two Circuits 20 exercises, 14 mins

Lying Alternating Knee Raise	1x0 reps • 25s	rest: 10s
Toe Touch Stretch	1x0 reps • 25s	rest: 10s
Weighted Side Bend	1x0 reps • 30s	rest: 10s
Arm Circles	1x0 reps • 25s	rest: 15s
Sit-Up	1x0 reps • 30s	rest: 15s
Cobra	1x8 reps • 30s	rest: 10s
Side Jacknife	1x0 reps • 25s	rest: 10s
Single-Leg Push-Up	1x0 reps • 25s	rest: 10s
Leg Raise	1x0 reps • 25s	rest: 15s
Mountain Climber	1x0 reps • 25s	rest: 15s
Lying Alternating Knee Raise	1x0 reps • 30s	rest: 15s
Toe Touch Stretch	1x0 reps • 25s	rest: 10s
Weighted Side Bend	1x0 reps • 30s	rest: 10s
Arm Circles	1x0 reps • 25s	rest: 10s
Sit-Up	1x0 reps • 30s	rest: 10s
Cobra	1x8 reps • 30s	rest: 10s
Side Jacknife	1x0 reps • 25s	rest: 15s
Single-Leg Push-Up	1x0 reps • 25s	rest: 15s
Leg Raise	1x0 reps • 25s	rest: 15s
Mountain Climber	1x0 reps • 25s	rest: 10s

Workout 3: Full Body - Two Circuits 20 exercises, 18 mins

Lying Alternating Knee Raise	1x0 reps • 35s	rest: 15s
Toe Touch Stretch	1x0 reps • 35s	rest: 15s
Weighted Side Bend	1x0 reps • 35s	rest: 15s
Arm Circles	1x0 reps • 35s	rest: 15s
Sit-Up	1x0 reps • 35s	rest: 15s
Superman	1x8 reps • 35s	rest: 15s
Side Jacknife	1x0 reps • 35s	rest: 15s
Single-Leg Push-Up	1x0 reps • 35s	rest: 15s
Leg Raise	1x0 reps • 35s	rest: 15s
Knee Tuck Jump	1x0 reps • 35s	rest: 15s
Lying Alternating Knee Raise	1x0 reps • 35s	rest: 15s
Toe Touch Stretch	1x0 reps • 35s	rest: 15s
Weighted Side Bend	1x0 reps • 35s	rest: 15s
Arm Circles	1x0 reps • 35s	rest: 15s
Sit-Up	1x0 reps • 35s	rest: 15s
Superman	1x8 reps • 35s	rest: 15s
Side Jacknife	1x0 reps • 35s	rest: 15s
Single-Leg Push-Up	1x0 reps • 35s	rest: 15s
Leg Raise	1x0 reps • 35s	rest: 15s
Knee Tuck Jump	1x0 reps • 35s	rest: 15s