The 11-minute air force workout plan King Charles swears by to keep him ‘fit and strong’

SHORTLY after undergoing treatment for an enlarged prostate, King Charles bravely announced he’d been diagnosed with cancer.

Buckingham Palace has yet to disclose what kind of cancer the monarch is suffering from, though it’s understood he’s started undergoing treatment and will be taking a step back from public duties.

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Despite everything, the King still intends to get on with certain tasks like his Red Box paperwork and weekly audiences with PM Rishi Sunak.

And according to royal insiders, King Charles won’t be giving up his daily exercise routine anytime soon, as reported by the Times.

The King has been following a five-step workout plan for decades, and it’s simpler than you might think.

The Five Basic Exercises Plan – dubbed 5BX – is a Royal Canadian Airforce training plan first developed by Dr Bill Orhan in the late 1950s.

The routine is comprised of six charts with varying degrees of difficulty, each of which contains five simple exercise sequences.

The aim is to move from chart to chart as you gradually increase your strength and speed.

But it only takes a few minutes to work your way through the sequences.

“Overall he is extremely fit and strong for a man of his age”

Julian Payne

The Telegraph reported in 2020 that the King completed the 11-minute Royal Canadian Air Force exercise plan twice a day, following in the footsteps of his father and sons.

Julian Payne, former communications secretary to the King, told the Times that Charles intended to keep up his long-standing health regime throughout his treatment and that it may even help speed up his recovery.

Julian said: “This is a man who for many years has begun his day with exercises set down by the Canadian Air Force.

“He generally consumes extremely healthy, organic food and doesn’t drink much alcohol.

“He is always out walking and the pace at which he moves is such that it makes it very hard to keep up with him.

“Overall he is extremely fit and strong for a man of his age and also very mindful of how important that aspect of his life is for his overall well-being.”

You too can try the royal-approved workout in the comfort of your own bedroom.

All it takes is 11 minutes, no warm-up or equipment needed.

Here’s how to complete the first chart of the 5BX plan, step by step.

EXERCISE 1 (2 minutes)

Start by standing with your legs apart and stretch your arms up.

Next, bend end forward to touch the floor and then stretch back up in a back bend, opening up your chest.

There’s no need to strain to keep your knees straight while you complete this sequence. Keep going for two minutes.

EXERCISE 2 (1 minute)

Start by lying on your back with your legs apart and your arms at your sides.

Sit up far enough to see your heels, keeping your legs straight. You should be able to lift your head and shoulders off the floor.

Keep going for one minute.

EXERCISE 3 (1 minute)

Lie on your front with your palms under your thighs.

Raise you head and one leg before placing them back down. Repeat for one minute, alternating your legs each time.

Keep your legs straight as you raise them.

EXERCISE 4 (1 minute)

Lie on you front and place your palms under your shoulders.

Then straighten your arms to lift your upper body into a pushup, keeping your knees down

Bend your arms to lower your chest back to the floor and repeat for one minute.

EXERCISE 5 (6 minutes)

Now for a cardio burst.

Do a stationary run, raising your foot about four inches off the floor. Keep going for 75 steps, counting one each time your left foot touches the floor.

After that, do 10 scissor jumps. Stand with your right leg and left arm extended forward, and jump to chance the position of the arms and legs before landing.