3 Ways to Get in Shape for Basic Training by Jake Johnson

Whether you are already in great shape, or coming straight from the couch, Basic Training is designed to push you. If you already run fast, they will make you run faster. If you can push, you better push faster. However, you can avoid a lot of aches and pains, as well as stress if you go in capable of passing the PT test on day one. Take these steps to prepare your body for the punishment that is Army Basic Combat Training.

Before I start giving my tips and advice, if you are just looking for routines, I suggest checking out this website for some great workout plans and advice: AShotOfAdrenalin.net

• Turn everyday tasks into exercise. In Basic, you will walk, march, or run everywhere. You will likely be carrying gear. And you will stand a lot. So:

• Instead of driving to the store down the street, walk or jog.
• Ride a bike or jog to work.
• Take the stairs, because as far as I could tell, the Army has not yet discovered the elevator.
• When you are playing video games or watching TV, stand while doing it.
• When you are walking somewhere, pack a backpack with 10-20 lb.

The goal of all this isn't to get shredded, or lose 20 lbs. before Basic. Although, it will help you get there. The goal is to toughen your body up and prepare it in a way that will prevent injuries. Most injuries happen as a result of stress that the body is not used to. We sit a lot these days. In Basic, you don't. I can almost guarantee that the people who do not get off the couch before Basic training will develop injuries to their hips, knees, or feet.

• Do a simple calisthenics routine. Strength training is beneficial, and in Basic you will get stronger, but stamina, endurance, and cardio are much more important. If you are a monster already,  you might shrink a bit. A simple google search of  "Body Weight Exercise Routines" will give you all the info you need if you are a beginner. Since the PT test focuses on Push-ups, Sit-ups, and a 2 Mile run, you should make sure those are a major focus in your workouts. If you can't do regular push-ups, start with knee push-ups and push yourself to failure. If you can't do sit-ups, do leg raises and mountain climbers and work your way up. If you can't run, the only quick way to get better is to run. However, do not just do those 3 exercises. Your body needs to be well rounded so do other exercises. Again, refer to google. Look for beginner routines. I personally like a lot of the Bar Brothers routines. They may not work for everyone, but worth checking out. Click the link to see their website and get free routines. The key is to push yourself as hard as you can. If you do not push yourself outside of your comfort zone, you will not improve. Remember, the pain is only temporary and you will feel much better afterwards.
• Here is a simple plan to get you started if you are new to physical fitness:
• Do 100 push ups everyday (if 100 is too much, then pick a lower number. Just make sure you are pushing yourself to failure). Break it up however you want. 10 here, 10 there. Just make sure you get 100 done by the time you go to bed. 
• Run 1 mile at least 3x per week. Yes run. A light jog for a mile won't get you where you need to be physically. You should want to pass out or throw up at the end of it.
• Do 50 leg raises everyday. There are a lot of ab exercises out there. I would just pick a couple and do them until you can't anymore. Be careful not to do sit ups all the time because it is bad for your lower back.

• Eat Right and Drink Lots of Water. The body performs best when it is hydrated and properlynourished. It also helps the body recover, letting you see the gains quicker from your workouts. How your diet impacts your physical performance will become very evident in Basic. Try to drink 1/2 gallon of water per day and eat as healthy as possible. There are a million diets out there so I won't preach which one is best. 
1. My advice is to keep it simple. Forcing hardcore diets ultimately leads to failure. A rule of thumb I TRY to stick to is, "if I can't find it outside, its probably not healthy". There is no such thing as a Skittle tree or Pepsi spring. But if you find yourself feeling miserable from a diet, then it's not for you. A good diet should make you feel good, not like crap. Being healthy is a lifestyle, so if you can't keep it up forever, you might want to try something different. Also, don't be afraid to treat yourself. Diets become difficult when you focus on what you can't have. Which leads to my next tip. 
2. Focus on adding healthy foods to your diet, not removing things. Say for example, "I will eat 2 vegetables and 2 pieces of fruit each day". Naturally this should, and I emphasize "should" replace the unhealthy foods without you thinking much about it.