I feel the same way. I can do the advanced on all counts but I’m super out of shape as well.. Not like “round is a shape” out of shape, just generally unfit.
Being able to do them once is not that hard if you don’t weigh a lot (small people find this sort of thing a lot easier because it’s using body weight as resistance) and have previously built those muscles, but that means exactly nothing about actual overall fitness in the here and now.
Prepare some side quests to give a potential mate, obviously. Then stand around in a light beam and wait.
ETA: