If you don’t have a barbell + plates, you can certainly substitute with dumbbells. Just make sure that your dumbbells follow the same RPE guidelines. If we prescribe an 8/10 effort with a barbell, we would want you to substitute with dumbbells that feel like an 8/10 effort.

These can be substituted with a dumbbell for the exercises we prescribe.

These are challenging to substitute for. You can use water bottles and other hand held loads for weights at home (get creative). But, if you want best results from our programs that use dumbbell training, get yourself some dumbbells!

If you’re missing a medicine ball, you can replace the exercise using a light dumbbell.

Suggested substitutions for exercises:
Bodyweight Row: Dumbbell Bent Over Rows or Renegade Rows
1-Arm Bodyweight Row: Light 1-Arm Dumbbell Row.
Fallout: Hollow Hold

These can be substituted if you tie a long exercise band into a short loop.

Exercise substitutions:

Pull-ups: Bodyweight Rows or Bent Over Rows

Hollow Hang: Hollow Hold or Farmer Carry

Exercise Substitutions:
Hamstring Curls: Hamstring Bridge, TRX Hamstring Curls
1-Leg Hamstring Curl: 1-Leg Bridge, 1-Leg Bench Hip Lift

Knee Tucks: Hanging Knee Tucks, Hollow Hold + Knee Tuck
Push up + Knee Tuck: Push up + mountain climber on ground
Hip Lift + Twist: Bench hip lift on a bench
Bench Press on Ball: Use a bench or perform DB floor press
Pike: Down Dog + Push Up
Stir The Pot: Hollow Hold, High Low Plank, Bear Hold Shoulder Taps
Saws: Hollow hold, Plank
Kneeling: Tall kneeling on ground with eyes closed or 1-leg balance exercise of choice.
1/2 Kneeling: 1/2 kneeling on a pillow or other unstable surface with eyes closed or 1-leg balance exercise of choice