Step 4 of 4

Your adapted program

≈ 29 min · 6 exercises · 3 changed

1
Push-up 3 × 10 reps Note: Only through range that's comfortable
2
Dumbbell row was: Band row 3 × 10 reps Note: Squeeze shoulder blades together at the top

Swapped — no resistance band
Targets the same movement using what you have available.
3
Single-leg RDL 3 × 8 reps, each side

Different equipment — Kettlebell in place of dumbbell
The same exercise, done with equipment you have.
Adjusted — Hinge only to mid-shin height.
The same exercise, kept to a range that fits what you told us.

Estimated limit — check it with whoever set your program.
4
Glute bridge Written as Hip bridge A1 · 2 × 12 reps
5
Side plank A2 · 2 × 30 seconds, each side, 90s rest after each round
6
Deep squat 12 reps → 10 reps → 8 reps

Low confidence — unclear reps/duration
Worth checking your original text to confirm.

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