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3 Day At Home

Manifest Wellness

Coach
TaShael Rick

This 30-day program is designed for busy individuals who want to build strength, improve endurance, and feel more confident—all from the comfort of their own home. Whether you’re a beginner looking to kickstart your fitness journey or someone wanting a structured, effective routine without needing a gym, this program is for you.

With just three workouts per week, you’ll get a carefully designed mix of strength, mobility, and conditioning using only dumbbells or bodyweight—no fancy equipment needed. Unlike other programs that leave you guessing, this one provides clear guidance, progression, and support to ensure you stay consistent and see real results. If you want an efficient, no-fuss plan that fits your lifestyle while helping you move better, feel stronger, and stay motivated, this is the program for you!

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Detailed Videos
Unsure on correct form or what an exercise is? Watch the video for the perfect way to perform the exercise prescribed!
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All APP based
Input your reps and weights to be able to look back and see your progress.
Features
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Programming 3 days per week
Basic level exercises that capture the whole body through three workouts a week.
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Dumbbells
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Sample Week
Week 1 of 4-week program
Sunday
2024-01-29

A1

Goblet Squat

4 x 12

A2

Swimmer Hovers

4 x 8

A3

Glute Bridge

4 x 15

A4

Side Plank

4 x 15

A5

DB RDL

4 x 8

Tuesday
2024-01-30

A1

Reverse Lunges

4 x 6

A2

DB Push Press

4 x 12

A3

Biceps/Hammer Curl

4 x 8

A4

DB Lateral Lunge

4 x 8

A5

Plank Pull Though

4 x 20

Thursday
Week 1 Day 5

A1

DB Hip Thrust

4 x 12

A2

Deadbug Hold

4 x 15

A3

DB Overhead Tricep Extension

4 x 15

A4

Bent Over DB Row

4 x 8

A5

DB Floor Press w/ Bridge

4 x 8

Coach
coach-avatar TaShael Rick

TaShael Rick is an experience online fitness coach specializing in customized training programs. With a focus on strength, mobility, and functional fitness, TaShael designs tailored plans to help achieve their goals.

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No gym? No problem.

This 30-day program gives you everything you need to build strength, boost energy, and stay consistent—all in just three workouts a week with minimal equipment. Simple, effective, and designed to fit your life. Ready to feel stronger and more confident? Le

Get 3 Day At Home
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3 Day At Home