Ive recently failed a fitness test due to running but i have always ran really fast . 2 miles in 13:00 mins and under . it has been 3 yrs since i last worked out but i have great muscle memory . Id love some help in getting into better shape . i have 4 weeks to prep for the next fitness test and i need to improve my push ups , situps and running within this time frame while hoping to gain weight . i am 155 lbs at 6 ft 3 inches ....i am a rail and im sick of running around in the shower to get wet .
Will someone help me out and either list a perfect workout not to complex or crazy just to build my whole body back up and also a eating routine to gain some weight . i need this because i want my wife to look at me like she used to and i want to change my lifestyle into a more active one , I am confident and i do not give up so if you have some advice or tips into getting into beast shape in 4 weeks let me hear it . after the 4 weeks i will continue to improve and aim for the 300 score on this fitness test . Thank you