Background There are many useful exercises that can be done the night before a PT test, and all of them share one basic principle.
 All exercises should be done to prepare the body for a strenuous workout and one that demands the full physical abilities of the soldier.
 It is expected that stretching would be involved because they loosen and relax the muscles; however, many dynamic exercises will also work quite well.
 Dynamic stretching involves continued movement.
 These exercises will loosen many muscles and joints without putting undue stress on them.
The key in selecting these exercises is choosing ones that your body is used to.
 The last thing that you should be doing is strange and strenuous exercises that work muscles that are rarely used.
This is to include strange stretches.
 Stretches are often useful, but stretching uses energy.
 As an example, doing the "Overhead Arm Pull" for an extended period of time has the same effect as doing pushups and triceps extensions.
 This seems strange, but it is true.
 Done for short periods of time, similar stretches will have the desired effect, but stretching to excess will hurt results.
 This having been said, let's get into the workout.
  Warm-up Phase Every workout should begin with a brief warm-up that involves the majority of muscle groups.
  Exercise 1: 5 minute jog Depending on the weather, a five minute jog will serve as the best warm-up for your body.
 It is important during this brief jog that you make sure not to hold your arms too rigid.
 The last thing that you should do is cause any tightening of your muscles.
 Try to relax your entire body as you focus on stretching out your stride.
 If done well, you should feel an elevated heart rate without any of the pain typically associated with running.
 The key to this step is to immediately begin to stretch before you cool down and your heart rate drops to normal.
 If for some reason you cannot run outside, riding a stationary bike for a similar amount of time will have the desired effect, but be careful not to ride for too long.
 Your body is not used to this exercise, and too much of a workout will result in extremely tired legs.
 Reducing the resistance will help avoid tiring.
  Exercise 2: 15 pushups This may seem counter intuitive, but it is important to warm up the muscle groups that will be used the following morning.
 These pushups should be done the exact way you will do them during the test.
 Fifteen pushups is only a suggested number.
 This number is intended for males.
 Females should only do what they need to warm their chest and triceps.
    Exercise 3: 15 sit-ups The same as above applies here.
 Do only the amount that you are comfortable with.
 It is important to warm up the abs and hip flexors.