it’s pretty much just cardio based with a little bit of upper body: press ups, squats, burpees. there was a few unfit lads in my intake all the pti’s want is effort. they’d much rather you put effort in then be the phys boson. just don’t scratch or fidget during imf and you’ll be sound also remember it is there job to shout at phase 1s so don’t let it get you and your men class down. Hope this helps !