Find the standards for their Fitness test online and then incorporate one day of your workout to strictly that test. Add one portion to the rest of your days. Ie lets say test is 2 minute timed push ups, sit ups, pull ups and then a mile run. Make Monday your test day. Then do chest day on Tuesday, rest Wednesday, back( pull-ups and sit ups) and core Thursday, Friday is like a functional day where you do a full body plus a run rest Saturday and Sunday.

8