A 4-week plan for busy beginners. Three 20-minute home workouts each week, plus breakfast, lunch, dinner, and snack ideas with a grocery list you can reuse.

No gym. No complicated recipes. Follow the week you are on, check it off, and keep going.

What you get:

• 12 beginner workouts you can do on the floor at home
• 4 weeks of simple meals using everyday grocery-store food
• A grocery list for each week
• A short start-here guide so you know exactly what to do on day 1