Basic Military Training, or BMT, is physically challenging along with mentally and emotionally trying. It pushes you to the limit in all these areas. Getting ready for the physical training should include many of the exercises done there. Running, pushups and situps are aspects of the fitness test required during BMT. The testing varies by branch, but they all include those items. Your recruiter can give you the actual guidelines of the physical fitness test you will be taking.
Physical Training
Physical training, or PT, is a daily occurrence throughout basic training. There will be running and calisthenics during the organized PT. And just like in the movies, you will be told to get "on your face" to do pushups and other exercises for many reasons. Flutter kicks are a favorite in basic, as are diamond pushups. Incorporate full situps, pullups, high knees and lunges into your routine as well. Aim for proficiency in these simple exercises.
Form
Proper form is always an important part of your workout, particularly during basic training, because trainers watch you closely. Do pushups with your hands shoulder-width apart, up on your toes, keeping your back straight the entire time. Your elbows have to reach a 90-degree angle, and keeping your butt and abs tight will help you remain in line. Completing situps calls for your feet and butt to stay flat on the ground and your arms to be crossed on your chest and hands touching opposite shoulders. Sit up until your elbows meet your knees, and lower yourself back down till your shoulder blades hit the ground.
Running
If you are new to running, start with intervals of running and walking until you can run for at least 30 minutes straight. Run with a partner if you can -- or a group is even better. Run in a line, and have the last runner sprint to the front of the pack as you go. This helps build speed and is one method used at basic PT. If you run alone, throw some sprints into your runs randomly. Try to keep your distance at 2 miles or more, because the fitness test run will be a minimum of 1.5 miles.
Fitness Testing by Branch
Each branch has its own tests, which are not just for BMT; you complete them twice a year to make sure you stay in peak physical condition.
The Air Force fitness test includes body composition in the form of girth measurement, one minute of situps, one minute of pushups and a 1.5 mile timed run. As of spring 2011, the Army's test has five categories: one minute of pushups, one minute of crunches or rowers, a 60-yard shuttle run, standing log jump and a 1.5 mile run.
The Navy has a 1.5 mile run, two minutes of pushups and situps and body-fat measurement. They allow you to substitute a 500-meter swim for the run. The Marine Corps requires a 3-mile run, body-composition testing, two minutes of crunches, pullups for males and flexed arm-hang for females.
Coast Guard standards consists of a sit-and-reach test, one minute of situps and pushups, a 1.5 mile run and a swimming circuit test that includes treading water for five minutes and jumping off a 5-foot platform, then a 100m swim.
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