what

idk try and keep it real with the people who are there with you? i made some solid aquantainces during my time

trust the people [̲̅$̲̅(̲̅ ͡° ͜ʖ ͡°̲̅)̲̅$̲̅]

edit: didn’t realise this was in PE maybe disregard haha

Do you have access to any equipment?

Do you know what they will rate you on? That might make it easier for suggestions. Otherwise you’d be bench pressing for months while they will see if you can run 10km or not.

if you’re a beginner then GZCLP has been doing pretty good for me so far.

Run/jog/walk (depending on your level of fitness) for 30 minutes a day, 5 times a week, at very easy pace, you should be able to talk/hold a conversation while doing this, if you can’t talk comfortably, you’re running too fast and need to slow down. Don’t be ashamed to walk if needed. You can run for longer periods of time if you think your body can handle it and recover.

Once a week, instead of running slowly for 30 minutes, run as fast as you can over a set middle distance, say 3km or 5km, and time yourself. This will help you get used to moving fast and how it feels to run at max effort. After a month or two of this, you should see your times get faster and start dropping.

Once a week, also practice a weighted walk or slow jog. Fill up a backpack with heavy stuff and go on a walk for 30 minutes to an hour. This will help you get used to marching while carrying heavy shit.

As for a full body workout to get stronger and build some muscle, you can do this entirely with bodyweight/, calisthenics exercises, or you can go to a gym if you have access to one. You’ll need to incorporate a vertical pulling movement (a pull up variation/lat pulldown), a horizontal pulling movement (bodyweight inverted rows, any horizontal rowing machine or exercise in the gym), a vertical pushing movement (pike push ups/overhead press or shoulder press), a horizontal push (push ups or bench press), knee flexion (squat/leg press), knee extension (Nordic curl variations/hamstring curl), ankle plantar flexion (calf raise) and ankle dorsiflexion (tibialis raise). Focus on doing these exercises two to three times a week, with three sets for each exercise. Reps in the 5-16 range per set, getting close to failure at the end of each set. The ankle exercises are important to prevent injures with walking and running, by having a strong lower leg.

Also if you’re overweight, it would be best to make changes to your diet so that you eat in a calorie deficit. And if you’re underweight, to eat in a calorie surplus. It is also important to eat enough protein, around 1.7-1.8g of protein per kg of your goal body weight. Carbs are also important for energy, and fats for hormone function, don’t drop them from your diet either.

Yeah, check around to see what type of Boot Camp Fitness Tests your military does.

The US Army is pretty simple: 2 mintues of Situps and Pushups,then a timed 2 mile (3.2km) run. The number of situps and pushups you need to “pass” are based on your age/gender(probably still) and any “profile status” and the time you need to do the 2 mile (3.2km) run is is based on the same.

So if you can jog a few times a week and get through 2 miles (3.2km) in like 15 minutes you’re probably doing pretty good. I actually had pretty good results with doing a few 2~5 mile ruck marches once or twice a week as well. Get a decent backpack that fits comfortably and add weight to it over time. There’s also something called “interval training”, where you alternate sprinting and jogging either a distance or a time. So if you were on a track or a roadway with some way of gauging distance, you’d jog between two points and then sprint between the next two points and then jog between the next to points. Or if you had a stop watch, you’d sprint for 15 seconds and jog 15~30 as a “break” before sprinting for another 15 seconds. Increase the time/distance as you get better at it.

Pushups are pretty straight forward, you’re working on being able to keep your back/neck/hips in straight line while lowering yourself to the ground so that your upper arms are parallel to the ground. You can just drop and knock out 5, 10 or 15 constantly throughout the day and wind up doing 100 pushups total in a day no sweat. Moving your hands into different positions relative to your chest works different muscles to give variety.

Sit ups can take a bit more effort. ( At least for me, my back has never been in great shape) Find some demonstrations of abdominal and lower back/hip workouts to strengthen your core and you will have a MUCH easier/comfortable time doing sit ups. You can probably do these in the same way that you can do the pushups, short sets with low repetitions constantly throughout the day with occasional attempts to see how many you can do all at once. SUPER IMPORTANT: get a foam mat to lay on while doing sit ups, it helps keep the pressure off your tailbone.

Probably throw in a few pull ups/chin ups into whatever routine you’re trying to maintain and you will be doing alright.