The Hollywood icon has used the same 12 -minute training routine since the 1960s

Helen Mirren, 80, is still a brilliant testimony of consistency power, and not only in her performance.

The famous Oscar -winning actress recently revealed that she is still involved in a 12 -minute daily military training that claims to have faithfully followed for more than 60 years.

Developed at the end of the 1950s by Dr. Bill Orban for the Royal Canadian Air Force, the XBX Plan (ten basic exercises) was originally created to help the female staff of the Air Force to increase their general physical condition without gyms or elegant equipment.

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Mirren recently told Women’s Health that he is a “great believer” in the system and praised his accessibility.

The XBX regime consists of four progressive graphics, each that contains 10 exercises, according to multiple health experts.

Users advance through 48 levels in total (12 levels per graph). While the time it takes to complete each exercise remains the same as it advances, the amount of repetitions increases.

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The original RCAF brochure includes a prologue praising the method and firmly root it in the public health objectives of that time.

It emphasizes that physical aptitude is less about the bulky muscles and more of vitality, agility, strength and mental resilience.

How it works

Below is a breakdown of how the training plan is structured.

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• Exercises 1-4 serve as heating, improving flexibility and mobility (2 minutes in total)
• Exercise 5 is directed to the abdominals and the thighs (2 minutes)
• Exercise 6 focuses on the back, buttocks and hamstrings (1 minute)
• Exercise 7 works side thighs (1 minute)
• Exercise 8 strengthens the arms, chest and shoulders (2 minutes)
• Exercise 9 builds flexibility of the hip/side waist and force (1 minute)
• Exercise 10 is a cardio finisher (run/jump for 3 minutes)

Mirren, who admits that he generally remains within the first two lists and “has never exceeded the second level,” appreciates that users can start smoothly and gradually the plan to meet their needs.

Los Angeles -based celebrity coach Kollins Ezekh said the key benefits of the XBX program are its simplicity and practicality.

“You don’t need a gym, equipment or even a lot of time, it’s just 12 minutes a day,” Digital News told News. “That makes it realistic for busy people fighting to stay consisting of training.”

“The routine covers strength, flexibility and resistance, so it is obtaining a complete session even though it is short,” he added.

“It is a great reminder that physical aptitude does not always have to be complicated.”

For those who try it for the first time, Ezekh said it is important to accelerate.

“People tend to want results quickly, but if they advance too fast, it increases the risk of injuries or exhaustion,” he warned. “I recommend treating it as a marathon, not as a sprint, take the time to build a solid base.”

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For older adults or people who deal with any health concern, recommend receiving the authorization from a doctor before starting.

“In general, I think it is a great reminder that fitness does not always have to be complicated,” said Ezekh. “A little consistency every day is very useful.”