While at home/in my quarters, I always make a habit to do at least three strengthening exercises before taking my shower in the morning, before shower after workouts & practice runs, and before shower before going to bed. These are: Push-ups; Sit-ups (Abdominal Crunches); and Knee bends.

I recommend you start your first day with 20 repetitions for Push-ups, Sit-ups, and Knee bends. On the next day, you add one repetition for each exercise. At the end of the week, you will be able to do 27 repetitions for each exercise. Maintain that number of repetitions for the next week. On the third week, add again one repetition every day and at the end of the week, you should be able to do 34 repetitions for each exercise. Maintain 34 repetitions for the whole fourth week and on the fifth week, start adding one repetition every day for each exercise. At the end of the 5th week, you should be able to do 41 reps comfortable. Repeat the process until you will be comfortable doing as many reps as you can on these three strengthening exercises.

These is my secret training when preparing for my regular Army Physical Fitness Test. Consistently, I have been getting 100% rating on this test. For my age, I should be able to do 65 reps of Push-ups in 2 minutes; 70 reps of Sit-ups in 2 minutes; and be able to run 2 miles (3.2) kilometers in 17:30 in order to “max” the test.

I highly recommend my training for my Army Physical Fitness Test to runners for them to strengthen their legs/knees, abdominal muscles, and upper torso muscles.