A U.S. edition was published in 1962 under the title Royal Canadian Air Force Exercise Plans For Physical Fitness. The publication became popular around the world and was translated into thirteen languages. In total, twenty-three million copies of the booklets were sold to the public. Orban, creating the program as a public servant, received no additional income from the success of the plan. In English, it was republished throughout the 1960s, 70s, 80s and in 1992. John Walker's book The Hacker's Diet (first published in 1991) contains a simplified version, that is claimed to be suitable for everyone. The original 5BX programme has also been updated by three Australian fitness trainers under the title Goodbye Couch! Len Deighton's novel Only When I Larf contains a reference to the 5BX program. Celebrity practitioners of the program included the late George Burns. Past practitioners include Helen Mirren and the British princes Philip, Charles, William and his wife Kate. 5BX Plan The 5BX Plan For Physical Fitness is composed of six charts arranged in increasing order of difficulty. Each chart is composed of five exercises that are performed within eleven minutes. The first four exercises are calisthenics and the last is an aerobic exercise. As the individual progresses within the system, the number of each type of exercise that must be performed increases and the difficulty of each exercise increases. Exercises Throughout the charts and levels, the five exercises are the same, but more difficult variations are introduced: Stretching Sit-up Back extension Push-up Running in place A walk or run may be substituted for the final exercise; the distances to be covered and the time to be taken are also specified in the plan. XBX Plan The XBX Plan For Physical Fitness was developed for women. The program consists of charts that get progressively more difficult, and takes 12 minutes per day after users get past the beginning levels. Exercises The first four exercises are primarily for flexibility; exercises 5-9 are primarily to improve muscle strength; and exercise 10 is to develop aerobic capacity: Toe touching Knee raising Lateral bending Arm circling Sit-ups Chest and leg raising Side leg raising Push-ups Leg lifting Running and jumping in place Two optional supplementary exercises are also described. See also Fitness boot camp References External links Five Basic Exercises Royal Canadian Air Force 5BX Training Film (1959) Royal Canadian Air Force Exercise Plans Canadian Government (1962)