The Greenprint: 4-Week Transformation

Your Body is about to Thank You!

The Greenprint: 4-Week Transformation is a beginner-friendly fitness guide designed to help you tone up, stay consistent, and actually see progress. No gym membership or fancy equipment needed!

This is your green print to transforming from the inside out with:

✨ Home Workouts (25–45 mins/day)

✨ 20-Mile Running & Walking Plan

✨ Balanced Meal Guide + Grocery List

✨ Full Stretching Guide (Pre- and Post-Workout)

✨ Write-In Journal Pages for Mindset & Tracking

✨ Weekly Habit Checklists

✨ Modifications & Recovery Tips

Perfect For You If You’re:

• New to fitness or starting over
• A mom balancing everything
• A student or professional with limited time
• Tired of overcomplicating workouts
• Runners rebuilding endurance
• Anyone tired of overthinking fitness

Created by @squatnchill. 
This is the same plan I used to transform my own body and build better habits without a gym. If I can do it, so can you

What You’ll Need:

No gym. No equipment. Just a little space, a bit of time, and the willingness to start!

Wherever you’re starting, this guide helps you keep going. No gym. No excuses. Just movement that works for real life.