http://www.ar15.com/forums/topic.html?b=1&f=5&t=185927&w=myTopicPop

I need to get in shape in the nextfour weeeks to pass a PT type test.

I am 34, male, 6'2" 215 lbs. I am not in the best shape but not totally out of shape either.

I have four weeks to do a 1.5 mile run, set-ups and push-us.

My plan

Monday, Wenesday, Friday  Sit-up/abs run 30 minute.

Tuesday Thrusday Sit-up abs, free weights upper body, walk 30 plus minutes.

Saturday - Ride Bike 2 to 3 hours

Sunday-off

Any further ideas?

drop any bad habits you may have,i.e.drinking or smoking for starters.
split up the workout,cardio in the a.m. and do weight/strength training in the evening.
do it every day before the p.t. test,two days before the p.t. test lay off and rest up.
no need for heavy weights sounds more like alot of cardio work will be involved.
your weight training should be resistance training using body weight.
josam