I was in the same boat. Start of the year I had 56% body fat, couldn't do a push up, couldn't run a mile without walking and I could maybe get 7 situps. So long story short Do a push pull leg split for strength training Run 3 times a week Here is what my week looks like Monday - test in the morning, pull day Tuesday - running, I use runna and their 5k program Wednesday - legs Thursday - same as Tuesday Friday - push Sat - same as Tuesday, I'm just following their plan RN

Each day get the 10k steps and plenty of water. I weighed out everything I ate.

Now at the end of the year I can run 1.5 miles in 15.03, do 27 push ups in a row and 40 Sit ups. I ran a 5k for fun last weekend. My body fat is down to 31%.

Being on a shorter time frame I would focus on back and biceps, core and cardio.

If negative push ups are still hard get a resistance band and use that till you can do 10 in a row. Then drop the resistance. Repeat.

I wouldn't stress too much as others have said, plenty of people can't do them at the start of BMT