Fitness help/ guidance for preparing for the Physical Assessment Test (PAT)

Im giving myself a year to get into shape in order to take the Physical Ability Test (PAT) for a couple different agencies. HOWEVER I am really out of shape with an extremely weak core (Anterior Pelvic Tilt) and upper body. AKA cant do a single push-up or sit-up

I am looking for a training program that can help me progress and don't have the time or money for a personal trainer. Any suggestions besides ChatGPT