5BX60

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The 11-Minute Commitment

The 5BX60 protocol is a scientifically optimized daily movement plan designed for longevity. In just eleven minutes, you cover essential functional movements that maintain joint mobility, core strength, and cardiovascular health. No equipment, no fluff—just results.
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12 min

Total Daily Goal

5BX60 Protocol Chart

Track your progression from Building Comfort to Maintenance.

Levels Toe Touch Crunch Superman Push Ups Cardio
Level 1: Building Comfort 3 Reps 4 Reps 5 Reps 3 Reps 145
Level 2: Finding Rhythm 4 Reps 4 Reps 5 Reps 3 Reps 175
Level 3: Steady Progress 6 Reps 7 Reps 5 Reps 4 Reps 205
Level 4: Growing Strength 7 Reps 8 Reps 9 Reps 5 Reps 235
Level 5: Control Power 8 Reps 9 Reps 10 Reps 6 Reps 250
Level 6: Confident Movement 10 Reps 11 Reps 12 Reps 7 Reps 280
Level 7: Strong Capable 12 Reps 12 Reps 14 Reps 8 Reps 305
Level 8: High Capacity 14 Reps 13 Reps 16 Reps 9 Reps 320
Level 9: Advanced Control 16 Reps 15 Reps 15 Reps 11 Reps 335
Level 10: Sustained Vitality 18 Reps 17 Reps 16 Reps 12 Reps 375
Level 11: Peak Capacity 20 Reps 18 Reps 17 Reps 13 Reps 400
Level 12: Maintain 32 Reps 34 Reps 26 Reps 26 Reps 450

The Timing Protocol

Each exercise should be performed for exactly 1 minute, with the final cardio
component taking up the remaining 6 minutes of the 11-minute block.
Transition quickly but focus on form quality over speed.

Weekly Cycle

  • 5 Days On
  • 2 Days Rest
  • No Gym Required