GYM PPLZ! need your help ?

[Anonymous]

there is this thing i want to apply to and there are a couple of tests i have to go through before i get accepted
one of these tests is an athletic test... now here is the thing

bad news: i know NOTHING about working out and all that stuff (im not obese or anything but idont work out much) just recently I've been working out a tiny little bit with the help of an app (at home)

good news: i have until November 2017 or something lol

so i need your help pleeasseee... i need like a training schedule for the week, preferably at home (going to the gym might be hard these days for some reasons)

here is the test:
-push ups (biggest challenge for me because my arms are really weak)
-zig zag running for 25m (meh no problem i think lol)
- balance (you walk across a beam and you turn and walk back...360cm in length and 120cm above ground (not sure)
- 20 sit ups in one minute (twice) (also might be a problem for me)
- 400m run

i need a weekly schedule for working out... and i have a lot of time so i need these to be a piece of cake for me by the time i apply
thanks !

Updates

+1 y

hellooo?

[HateMakingUsernames]

There are a lot of good workout programs on bodybuilding. com you can try! I find working out at the gym is better (for me) as it helps me keep on track while there but you don't HAVE to. Since your test is over a year away, I'd say make steps to change your lifestyle so you keep it up and don't quit by next year. For balance, yoga is always good (Yogabyadrien on youtube). Running is also good, you can do it outdoors. There are also strength training videos on youtube which you can do from home. I'd say workout 4-6 days a week and prioritize it. Make it a part of your day. Something you HAVE to do. Make your plans around it. Good luck!

[Asker]

thank you so much !

[Rangers]

30 push ups without stopping done 6 times per week, run up 40 flights of stairs each week, 1 min plank each day, jog.5 miles as quickly as you can pace yourself, once you can do it in 4:00 or less run a full mile and do it at least twice a week. Jog 5 minutes on and 1 minute off for a total of 30 minutes each week. Leglifts for 2 minutes, rest and repeat. 1 minute bear crawl hold done three times a week. Good luck

[Snipes]

Your goal seems pretty basic. If you only need to achieve 20 sit ups in 1 min and push ups then just practice doing sit ups and push ups each night. I do not think you need to go to a gym.

[Joesyyyywhales]

Lift weights OP