CREATE YOUR OWN WORKOUT

Stand with your feet hip-width apart and your knees slightly bent. Hold the K Bar Pro in front of your thighs with an underhand grip (palms facing forward). Hinge at the hips and bend your upper body forward, keeping your back straight and core engaged. Let the K Bar Pro hang straight down from your shoulders.

Engage your back muscles as you lift the K Bar Pro towards your chest, keeping your elbows close to your body. Pause for a moment at the top of the movement, then slowly lower the K Bar Pro back down to the starting position and repeat.

Stand with your feet hip-width apart and your knees slightly bent. Hold the K Bar Pro at thigh height with your palms facing forward. Keep your elbows close to your sides and engage your core as you contract your biceps to lift the K Bar Pro up towards your shoulders.

Pause for a moment at the top of the movement, then slowly lower the K Bar Pro back down to the starting position and repeat. You will need to focus on maintaining control of the kettlebells throughout the full range of motion.

Lie on a flat bench with your feet on the ground and your knees bent. Hold the K Bar Pro at shoulder level with your palms facing forward. Engage your core and press the K Bar Pro straight up above your chest.

Pause for a moment at the top of the movement, then slowly lower the K Bar Pro back down to the starting position and repeat. You will need to move slowly and focus on maintaining control of the kettlebells throughout the full range of motion.

Stand with your feet hip-width apart and your toes pointed slightly outward. Place the K Bar Pro on the ground in front of you. Hinge at the hips and bend your knees to grab the K Bar Pro with an overhand grip (palms facing your body). Your hands should be about shoulder-width apart.

Keep your back straight and engage your core as you lift the K Bar Pro off the ground, pulling your shoulder blades back. As you lift the K Bar Pro, push through your heels and straighten your legs. Pause for a moment at the top of the movement, then slowly lower back down to the starting position.

Lie on your back, either on a bench or on the floor. Lift the K Bar Pro above your chest and straighten your legs. Engage your core and lift your legs up towards the ceiling, keeping them straight, while keeping the K Bar Pro balanced above your chest.

Pause for a moment at the top of the movement, then slowly lower your legs back down to the starting position and repeat.

Stand with your feet hip-width apart, with the K Bar Pro resting on your shoulders. Take a step backward with one foot, landing on the ball of your foot with a slight bend in your knee. Lower your back knee towards the ground, keeping your front knee directly above your ankle and your core engaged.

Pause for a moment, then push through the ball of your front foot to return to the starting position. Repeat the movement with the opposite leg.

Stand with your feet hip-width apart and your knees slightly bent. Hold the K Bar Pro at shoulder level with your palms facing forward. Engage your core and press the K Bar Pro straight up above your head.

Pause for a moment at the top of the movement, then slowly lower the K Bar Pro back down to the starting position and repeat. You will need to focus on maintaining control of the kettlebells throughout the full range of motion. Tip - for a greater challenge, extend the straps to the longest possible setting.

Lie on a flat bench with your feet on the ground and your knees bent. Hold the K Bar Pro straight up above your chest with an overhand grip (palms facing down).

Keeping your upper arms stationary, lower the K Bar Pro down towards your forehead by bending your elbows. Pause for a moment at the bottom of the movement, then slowly press the K Bar Pro back up to the starting position.

Stand with your feet shoulder-width apart and your toes pointed slightly outward, with the K Bar Pro resting on your shoulders. Engage your core and keep your chest up as you lower your hips and bend your knees, as if you were sitting back into a chair.

Keep your weight in your heels and your knees aligned with your toes as you move. Lower down until your thighs are parallel to the ground, or as far as you can go without losing good form. Pause for a moment, then push through your heels to straighten your legs and return to the starting position.

Stand with your feet hip-width apart and your knees slightly bent. Hold the K Bar Pro with both hands behind your head, with your elbows bent and pointed forwards.

Engage your core and press the K Bar Pro straight up above your head. Pause for a moment at the top of the movement, then slowly lower the K Bar Pro back down to the starting position and repeat.

Stand with your feet hip-width apart and your knees slightly bent. Hold the K Bar Pro in front of your thighs with an overhand grip (palms facing your legs). Engage your core and keep your back straight as you lift the K Bar Pro up towards your chest, keeping your elbows close to your body.

Stop when the K Bar Pro reaches chest level, and pause for a moment before slowly lowering it back down to the starting position.

Stand with your feet hip-width apart and your knees slightly bent. Hold the K Bar Pro in front of your thighs with an overhand grip (palms facing your legs). Engage your core and keep your back straight as you lift the K Bar Pro up towards your chest, keeping your elbows close to your body.

Stop when the K Bar Pro reaches chest level, then pivot your elbows and press the K Bar Pro straight up above your head. Pause for a moment at the top of the movement, then slowly lower the K Bar Pro back down to the starting position.