Katie's 3-2-1 Method Strength workouts were designed for the gym, but we know many in our community train at home. To make it easier, we've put together exercise swaps using dumbbells, kettlebells, bands, and bodyweight movements, so you can adapt the program to suit the equipment you have!

Barbell

Exercise	Dumbbells/Kettlebell	Resistance Bands/Bodyweight
Bent-Over Row
Deadlift
Front Squat	Instructions
Hip Thrust		Glute Bridge Instructions
Pendlay Row	Gorilla Row
Romanian Deadlift	Instructions
Squat
Sumo Deadlift

Cable

Exercise	Dumbbells/Kettlebell	Resistance Bands/Bodyweight
Egyptian Lateral Raise	Instructions
Facepull	Bent-Over Reverse Fly Instructions
Kick Back	Ankle weights
Lat Pull Down
Palloff Press	Plank & Drag	Plank & Tap
Seated Row	Pullover
Step Down

Fitball

Exercise	Dumbbells	Resistance Bands
Ab Rollout		Plank Rock
Hamstring Curl		Glute Bridge Walkout Instructions
Knee Tuck	Bent-Leg Jackknife
Plank Cirles		Plank & Reach
Single-Leg Hamstring Curl		Towel