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

Pull-Up Bar

Exercise		Dumbbells	Resistance Band/Bodyweight
Chin-Up		Bent-Over Row
Hanging Knee Raise		Bent-leg Jackknife

Smith Machine

Exercise		Dumbbells	Resistance Bands
Bulgarian Split Squat
Shoulder Press