EXERCISEThe numbers across the tops of the charts are the exercise numbersfrom 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 followingeach chart. Exercises 8A and 8B are the supplementary exercisesdescribed on pages 40 to 42. If you choose to do these, do thembetween Exercises 8 and 9.LEVELThe numbers along the left side of the chart are the levels of theprogram, and each refers to the line of numbers beside it under theexercise headings. For example at Level 14 you do Exercise 3 seventimes, Exercise 6 fifteen times, and so on.MINUTES FOR EACH EXERCISEThe allotted time for each exercise is shown here. The exercisesnumbered I to 4 are the warm-up and all four are to be completed within2 minutes, or about a half minute each. Other examples: Exercise 5takes 2 minutes, and Exercise 6 takes I minute. The total time for eachlevel of ten exercises is 12 minutes. It is important that all the exercisesbe done within this total time limit. Do not move up to the next leveluntil you can do your present level, without excessive strain or fatigue,in the 12 minutes.RECOMMENDED NUMBER OF DAYS AT EACH LEVELRecord in the box provided on each chart page the number of daysit is recommended that you spend at each level before progressing to thenext. (See instructions for using the plan on page 15.)MY PROGRESSThis chart is provided to enable you to keep an accurate record ofyour progress on the way to your physical fitness goal. Record the datesyou started and finished each level. Make a note of how you felt asyou did the exercises. To use the bottom chart, select a reasonable aimfor yourself in terms of body measurements and record this in MYAIM. 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 chartwill 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, andyour progress will be steady.12
CHART IIEXERCISE1151515131313121212101010242322212019181716151413LEVEL216161614141412121210101031212121111119997774303030262626202020181818Minutesfor eachExercise5353331292724221916141192638363432312927242118151217504846444240383634323028182826242321201816141210829201818161614141210108811021020020019017516015015014013012012038A40383633312825221917141218B36343229272422201915131212Recommended number of days at each levelMY PROGRESS242322212019181716151413LEVELSTARTEDCOMMENTSFINISHEDDATEHEIGHTWEIGHTHIPSBUSTWAISTMy AimStartFinish13
Your Fitness GoalAs is explained in the instructions for the use of the program onthe opposite page, each age group is given a physical fitness goal toattain; that is, a level which they should try to reach.