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by Liz Bowen

Queen actress Helen Mirren is equally known for her fit look as much as her outstanding acting ability. At the age of 69, it is not some laborious and grueling exercise regimen or binge diet that gives her that wonderful body. It is actually an 11-minute workout plan originally devised for the Royal Canadian Air Force.

Image via
Image via The Telegraph

Designed by physician Bill Orban in the late 1950s for the Royal Canadian Air Force, this 11 minute exercise regimen, includes 10 basic exercises for men and women in different configurations for different fitness and age groups. All of them are designed to work every muscle group in the 11-minute time span.

The Plan is composed of six charts arranged in progression. Each chart is composed of a series of five exercises for men (called 5BX) and 10 exercises for women (called XBX). These are meant to be performed in the same order and in the same maximum time limit. It includes moves like knee raises, arm circling, push-ups, sit-ups, chest raises, leg raises, as well as running and hopping.

By performing these workout exercises for only 11 minutes a day in conjunction with proper nutrition, the individual is able to achieve a reasonably high level of fitness. There are targets/chart levels to aim for, (based upon age) and once you have reached your personal target, you only have to perform the exercises 3 times a week to maintain your level of fitness.

The 5BX plan for men includes:

  • A two-minute toe touching/warm-up
  • 1 minute leg lifts
  • 1 minute push-ups
  • Six minutes of stationary running

The XBX plan for women includes:

  • 30 seconds of toe touching/warm-up
  • 30 seconds of knee raises
  • 30 seconds of arm circling
  • 30 seconds of partial sit-ups
  • 2 minutes of chest and leg raises
  • 1 minute of side leg raises
  • 2 minutes of push-ups from a kneeling position
  • 1 minute of leg lifts
  • 3 minutes of running and hopping

While Mirren does not see herself as very physically fit, the fans of the Oscar winner unanimously say otherwise with recognition such as “Body of the Year. There is certainly something to be said for her results just as there is something to be said for a workout regimen that has lasted for more than fifty years. This is one of those workouts that is making a resurgence for obvious practical reasons in a world where many people have limited time. To see the full breakdown of the plan and give it a try, just click here.

One Response to “Try Helen Mirren’s Air Force Workout Routine”

  1. Mike @ BestRomanChair

    No wonder Helen Miren looks so great at her age! This is a hardcore workout routined.


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