Trying to become a firefighter

So as the title says, my end goal is to become a firefighter. Currently I don't work out very much and I know its not helping my goal, but my main goal just got a lot closer. I have until October to be able to pass the FireTEAM test and CPAT Test for me to be eligible for a conditional fire job that I am trying to get.

In light of that, I am attempting to rework my schedule and workout plans a lot. The only bad thing is that I know nothing about working out. Don't know what muscles to work out, how to work out each one, what to eat, or anything else.

I do a fair bit of cardio as I live on the 8th floor of an apartment and I stopped using the elevator not too long ago, and gyms scare me so I don't really go. Basically I'm asking if anyone knows some workouts I could do in my apartment to bolster myself for the next 7 months.

Some Other Random information: I'm 5'11 and weigh probably around 190. Also I'm about to turn 20. I like to play games and set a rule that if I die in a game, I do one workout until fail, then keep playing. I stopped smoking cigarettes and weed just now so I don't worry about it later, I can buy equipment if it is needed, but non-equipment is generally preferred.

I need to have upper body strength so I can lift and pull/push things that are at or above head level, and I need to be able to carry and drag things that are 100+lbs.

TLDR: I have 7 months to get in shape and I don't like gyms. What can I do in my own apartment to work out without much equipment?

Right now I am doing pushups, situps, Lunges, and Squats, along with the small cardio from going up and down the stairs, but I feel like that isnt enough to get me ready in 7 months.

Whatever info I am given helps. Thank you in advance