3 Day At Home
Manifest Wellness
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!
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
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
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
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.
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
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