InstructorVincent Metzo
TypeOnline Course
DateJun 17, 2015
(1 ratings)
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First published in 1961, The 5BX (Five Basic Exericises) is an early example of circuit training developed for the Royal Canadian Air Force (RCAF) by Bill Orban in the late 1950s. The 5BX Plan was originally developed for men in the RCAF who were stationed in remote regions and did not have access to specialized equipment. During the late 1950’s, a third of the RCAF pilots, were not considered fit to fly. The plan was innovative in that it was possible to do with out gymnasium equipment and it could improve health/fitness in only 11 minutes a day.The kettlebell is often described as a cannonball with a “U” shaped handle. The “U” shaped handle allowed it to hang on the scales at farmers’ markets in Russia as a counterbalance for weighing bags of grains or produce. The Russian farmers began to exercise, juggle, and compete with kettlebells giving rise to Kettlebell Sport or Girevoy Sport (giri is the Russian word for the weight that we call a kettlebell or kettleweight.)The KB9BX is a synthesis of the methods used in the RCAF 5BX with the kettlebell.

Section 1Introduction
Lecture 1Introduction
Section 2The KB9BX
Lecture 2KB9BX Plan
Lecture 3Circuit 1
Lecture 4Circuit 2
Lecture 5Circuit 3
Section 3Credits and Info
Lecture 6
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