Exercise the numbers across the tops of the charts

EXERCISE
The numbers across the tops of the charts are the exercise numbers
from I to 10. 1 he column headed I refers to Exercise 1, and so on.
The exercises are described and illustrated in the five pages following
each chart. Exercises 8A and 8B are the supplementary exercises
described on pages 40 to 42. If you choose to do these, do them
between Exercises 8 and 9.
LEVEL
The numbers along the left side of the chart are the levels of the
program, and each refers to the line of numbers beside it under the
exercise headings. For example at Level 14 you do Exercise 3 seven
times, Exercise 6 fifteen times, and so on.
MINUTES FOR EACH EXERCISE
The allotted time for each exercise is shown here. The exercises
numbered I to 4 are the warm-up and all four are to be completed within
2 minutes, or about a half minute each. Other examples: Exercise 5
takes 2 minutes, and Exercise 6 takes I minute. The total time for each
level of ten exercises is 12 minutes. It is important that all the exercises
be done within this total time limit. Do not move up to the next level
until you can do your present level, without excessive strain or fatigue,
in the 12 minutes.
RECOMMENDED NUMBER OF DAYS AT EACH LEVEL
Record in the box provided on each chart page the number of days
it is recommended that you spend at each level before progressing to the
next. (See instructions for using the plan on page 15.)
MY PROGRESS
This chart is provided to enable you to keep an accurate record of
your progress on the way to your physical fitness goal. Record the dates
you started and finished each level. Make a note of how you felt as
you did the exercises. To use the bottom chart, select a reasonable aim
for yourself in terms of body measurements and record this in MY
AIM. Then record your present measurements on the START line.
When you have completed the exercise chart, note your latest measure-
ments on the line labelled FINISH. The FINISH line on one chart
will be the START line on the next.
Note: Do not expect startling results. Fitness takes time and per-
sistence. Couple your XBX program with a good diet, and
your progress will be steady.
12

CHART II
EXERCISE
1
15
15
15
13
13
13
12
12
12
10
10
10
24
23
22
21
20
19
18
17
16
15
14
13
L
E
V
E
L
2
16
16
16
14
14
14
12
12
12
10
10
10
3
12
12
12
11
11
11
9
9
9
7
7
7
4
30
30
30
26
26
26
20
20
20
18
18
18
Minutes
for each
Exercise
5
35
33
31
29
27
24
22
19
16
14
11
9
2
6
38
36
34
32
31
29
27
24
21
18
15
12
1
7
50
48
46
44
42
40
38
36
34
32
30
28
1
8
28
26
24
23
21
20
18
16
14
12
10
8
2
9
20
18
18
16
16
14
14
12
10
10
8
8
1
10
210
200
200
190
175
160
150
150
140
130
120
120
3
8A
40
38
36
33
31
28
25
22
19
17
14
12
1
8B
36
34
32
29
27
24
22
20
19
15
13
12
1
2
Recommended number of days at each level
MY PROGRESS
24
23
22
21
20
19
18
17
16
15
14
13
LEVEL
STARTED COMMENTS FINISHED
DATE
HEIGHT WEIGHT HIPS
BUST
WAIST
My Aim
Start
Finish
13

Your Fitness Goal
As is explained in the instructions for the use of the program on
the opposite page, each age group is given a physical fitness goal to
attain; that is, a level which they should try to reach.