I am looking for a workout plan?

Question

I want it to include Sit-ups, running, sit and reach and some weight lifting. I go off to the police academy in June and need to get myself into shape. The requirements are as followed...

1.5 Mile Run-13 Minutes and 16 Seconds
Sit and Reach-16.0
Bench Press-.98% of Weight
Sit-up in One Minute-37

I need to beable to do this by June 16th. Any plans to get me started on? I am pretty out of shape right now. Thank You

Answer 1

Here are some links to a couple of weekly workouts. They change weekly for variety however, feel free to adjust them to fit your tastes.

http://www.spartafit.com/exercise/exercise%20program%201.html
http://www.spartafit.com/exercise/exercise%20program%202.html