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Why Should Kettlebells be A Part Of Your Daily Workout Routine? – by Kettlebell Kings

Today I am delighted to have the Kettlebell Kings as a guest blogger to tell us why kettlebells should be part of your daily exercise routine. Here we go:

Starting a new workout regimen is always exciting and energizing. The learning curve provides a mental adventure that sparks interest and determination in accomplishing new health and wellness goals. Incorporating strength-building tools will help you get better results and feel more confident about the time you put in at the gym. The resurgent popularity of kettlebells has driven many people to incorporate them into their routines to spark their strength and cardio workouts.

Let’s first define what a kettlebell is and its most common uses for fitness. A kettlebell is a cast steel or iron weight with a grip handle that is used for a variety of exercises and movements, including a combination of strength, flexibility, and cardiovascular training. Kettlebells are designed to fit your grip and balance the weight you are working with, using gravity to build muscle strength and increase endurance. The weight is off-center, unlike traditional weights found in the gym, allowing the user to target multiple muscle groups and areas of the body within a single exercise.

The benefits of using a kettlebell during your workout are countless. You will find after consistent use in just a few sessions that your balance, endurance, strength, and coordination are improved.


Unlike most traditional exercise machines, kettlebells do not isolate particular muscles but rather require whole-body movements that will give you a much more productive workout. By incorporating these useful tools in your workout, you will build strength in your tendons and ligaments, which can prevent injury.

So, you are interested in incorporating kettlebells into your workout regimen. Let’s talk about how you should go about choosing a kettlebell based on your fitness and comfort level. First, note that it is always important to consult a trainer if you are unsure of proper technique to avoid being injured during your routine.

There are basically two types of kettlebell movements: ballistic and grinds. Ballistic movements are quick movements like lifts, swings, and tosses. Grinds refer more to slow movements like overhead presses, bent presses, squats, and deadlifts. Each type of movement has different results, so depending on your goals, you may select a different type of kettlebell based your needs. Of course, one can combine both types of movements to create a hybrid workout as well, in which case having a variety of kettlebells with fluctuating weights is the most beneficial setup.

Ballistic movements and lifts require heavier kettlebells because there is not quite as much control necessary as with slower movements. Exercises like windmills, get-ups, and overhead presses demand slow-paced, controlled movement in order to get the best results so one would use a more lightweight kettlebell for these types of routines. It is advisable to start off with two kettlebells, one lightweight, and one heavyweight. These weights will vary based on your size, physique, fitness, and comfort levels; however, having a slight variety will give you some options to shake up your routine.

For the man who is just starting out using weights or who is at maximum able to bench press 200 pounds, it is advisable to begin with a 35-pound kettlebell. If you are able to bench press more than 200 pounds, then you could start with a 44-pound kettlebell. After a few months of training with this size kettlebell, you should be able to move to a heavier weight as you build strength. A 53-pound kettlebell is in your future!

Typically, women who are new to training with kettlebells are advised to start with an 18-pound kettlebell. With regular reps and consistent workouts, you will be able to increase the amount of weight you use in the gym or at home. Now, if you’re a seasoned gym user who has used weights in the past, then you could start off with a 26-pound kettlebell. After just a few short months, you will notice your strength increasing substantially and will be able to grow with the size of your kettlebells to begin including heavier weights and denser workouts.

In any case, purchasing a full set of kettlebells will give you a wide variety of weights that will fit your needs from start to finish, no matter your workout routine. You can then match your growing strength with a new weight that will keep you progressing in your fitness goals. Having options to choose from will give you the resources you need to design whatever workout matches your current goals.

The best parts about kettlebells are their small size, mobility, and physical benefits. Some of us need the gym to keep us on track, and others can make their own living room into their workout zone. With these useful fitness tools, you can easily transport them to any space you wish to squeeze in a solid workout. Just like with any fitness routine, with consistency, determination, and practice, it won’t be long before you start seeing results. In a world where we are constantly busy with work and other demands, having a simple-to-use and transportable fitness tool gives us a big advantage when it comes to staying fit.

Kettlebell Kings

Kettlebell Kings

If you are interested in incorporating kettlebells into your workouts, then turn to the kettlebell experts at Kettlebell Kings. Our high-quality kettlebells are guaranteed for a lifetime, and we have the right weight for you, whether you are a veteran or top-level competitor, or are looking to incorporate kettlebells into your workout for the first time. Check out our selection at, or call us at 855-7KETTLE today.

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Best Workout Playlist March 18

Best workout playlist March

Hello, dears!

Here is a new playlist for you to maintain a high pace in your workouts this March. Enjoy!


Vigiland – Friday Night

Infinity Ink – Infinity (Dubdogz & Bhaskar Remix)

Throttle – Hit The Road Jack

Ofenbach vs. Nick Waterhouse – Katchi

Juicy M & 4 decks

Moska – This Is House

Disclosure – White Noise ft. AlunaGeorge

HI-LO – Renegade Mastah

MAKJ & Michael Sparks ft. Fatman Scoop – Space Jam

Tiësto, Oliver Heldens – The Right Song ft. Natalie La Rose

Martin Garrix – Hold On & Believe (feat. The Federal Empire)

Ferreck Dawn & Robosonic – Old Dollars

KSHMR – House Of Cards (feat. Sidnie Tipton)

Deepend – Waiting For The Summer (feat. Graham Candy)

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TRX Squat

Squats will exercise all major muscle groups with an emphasis on quadriceps, hamstrings, gluteal muscles, calves, abdomen and lower back.

TRX stands for Total Body Resistance Exercise, meaning it allows you to use your body as the resistance. TRX straps help you intensify squats without adding additional load from dumbbells, barbells, or machines.

Start by grabbing the handles of the TRX, facing towards it. Distance yourself just far enough from the TRX.

Stand straight up but with a slight backward lean so that there is tension on the straps. Open your feet to make a wide base (wider than shoulder-width apart), and point your toes slightly outward.

Keeping your arms straight and keeping tension on the straps, inhale and squat down until you form a 90-degree bend with your knees. Your back should stay straight and your chin up. The pressure of your body weight is on your heels rather than your toes.

Exhale as you come back to the standing position.

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Flabby-Assed to Fabulous with Chape Fitness: 1M 1W Update

Mliae continues to do a great job and going in the right direction. After her surgery, with the hormone problems that it entails, we knew that the progress was going to be slow, but we are about to hit under 69 kg.

Also, the migraines do not help and I did not expect them to be so often, so I’ve changed her training routine to one more bearable.

The good news is that despite the medication and hormones, which retain fluids, the weight fluctuations are no longer so extreme and we are losing weight in a consistent manner. This is partly because she has managed to drink at least a liter and a half of water daily. This may seem little to you, but it’s almost double what she used to drink.

The best part is that she herself is finally seeing results and realizing that she is more toned and her abdominal perimeter is shrinking.

via Flabby-Assed to Fabulous with Chape Fitness: 1M 1W Update

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Flabby-Assed to Fabulous with Chape Fitness: Month One in Review

Our first month working together is over and Mliae has done a great summary. In any case, although she is very focused on her weight, I would like to point out some advances that the scale can not reflect.

  1. She has lost 2.9 kg of body fat.
  2. She has gained 1.9 kg of lean muscle. This is why the scale has only come down a bit, she has a little more muscle, which is great.
  3. She is starting to drink enough water on a regular basis, creating a healthy habit that will be reflected in her body weight.
  4. She no longer skips meals, almost does not eat sweets and eats fruit often.
  5. She never skips a workout, even if she is tired or has migraines, which shows an enviable determination.

Do you want to read her experience on her own words? Follow the link:

via Flabby-Assed to Fabulous with Chape Fitness: Month One in Review

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Dumbbell Chest Fly

Talking about isolation exercises, the dumbbell chest fly on a flat bench is key to developing your pectoral muscles. It works mainly the pectoralis minor.

Sit on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.

Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other.

Lie on your back with your feet placed firmly on the floor or the bench itself so that you can keep your spine in a neutral position. Pull your shoulder blades down and back so that they make firm contact with the bench. Your head, shoulders, and butt should make contact with the bench throughout the exercise.

Raise the dumbbells up like you’re pressing them, but stop and hold just before you lock out.

Inhale and with a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest.

Exhale and return your arms up you squeeze your chest muscles. Make sure to use the same arc of motion used to lower the weights.

Hold for a moment at the contracted position and repeat the movement until you complete the set.

Do you want to watch more exercise videos? Subscribe to my YouTube channel.

Do you need help to achieve your fitness goals? I still have some available spots.
Do you think any of your friends should read this? Please, share on your favorite social network.
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Weider´s training principles: The isolation principle

Several muscles can be trained as a unit or isolated and trained individually. All muscles are involved more or less in every movement – either as stabilizers, agonist, antagonists or synergistic. If a particular muscle is to be built up, it needs to be exercised as separately as possible from the other muscles.

The isolation principle

The main focus for isolation work is to concentrate fully on using the main muscle to move the weight.
Main Muscles Worked: The muscles that are used the most during the exercise.
Secondary Muscles Worked: Muscles that assist the main muscles in the exercise.
Stabilizers: Muscles that are not worked by movement, but rather assist in stabilizing the body in addition to the weight of the exercise.
Let´s analyze the Barbell Curls, for example:
Main Muscles Worked:
  1. Biceps Brachii
Secondary Muscles Worked:
  1. Brachialis
  2. Brachioradialis
  1. Deltoid, Anterior
  2. Trapezius, Upper
  3. Trapezius, Middle
  4. Levator Scapulae
  5. Wrist Flexors
Some people often make the mistake that isolation work is useless and a full compound routine is all one needs to build muscle. While compounds are the quickest way to work your body, they fail to fully exhaust the muscles. This is where isolation work is needed.
While a compound workout is faster, isolations will better target each individual muscle, resulting in a complete workout. This puts more stress on the muscles, and thus makes them grow better than a full compound workout.

What Are Some Of The Benefits Of An All Isolation Workout?

Results: Put in simpler terms, it will give you maximum muscle growth. When body parts are neglected they won’t be able to grow. Isolation movements give you the ultimate edge. You get to hit the muscle group that couldn’t be hit with compound movements, or it wasn’t hit as good and that’s why it’s lacking.

Completely exhausting a muscle. Compounds work multiple muscles at once, yet it is impossible to work each of those muscles to its max with a single compound exercise. One muscle will tire out before the other. Thus the only way to get a complete workout with compounds would be to do a compound exercise for every muscle in your body. And that is not feasible due to energy and time. This is where isolation work shines, each muscle can be worked to its maximum potential that does not take an extreme amount of time or more energy than one has.

Fewer opportunities for injuries: Injuries can arise in all types of workouts, but they are much less common in isolation exercises. This being because compounds are more intense than isolations. They use several muscles at once, which greatly opens the door for one muscle overpowering another, thus resulting in a pulled muscle. Examples are the “Big 3”: squats, deadlifts, and bench press. Squats and deadlifts put a great deal of pressure on your spinal column while bench press puts pressure on your chest and shoulders at once, often contributing to a pulled muscle if the barbell slips.
Fitness woman doing exercises on white background

Who Would Benefit From Using An All Isolation Workout?

The people who gain the most benefit from an all isolation workout would definitely be people looking for a symmetrical body.
Others who would benefit from an all isolation workout would be older people who may not have the strength or bone support to do squats, deadlifts, bench presses or pull-ups.
Also for beginners, who may not know correct form for the big compound exercises or have enough strength to perform them, would benefit from an all isolation routine.
There are not many people that can do pull-ups on their first day in the gym or can do a set of squats in proper form. An isolation workout would give these people an introduction to weightlifting before they start doing the more advanced exercises. Whatever the reason, an all isolation routine has its place.
Do you need help to achieve your fitness goals? I still have some available spots.
Do you think any of your friends should read this? Please, share on your favorite social network.
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Best workout playlist February 18

Best workout playlist February

Hello, dears!

January is almost over and here I am with a new playlist to animate your February workouts. You have no excuse, sweat the T-shirt!!


  1. Wiz Khalifa – Young Wild & Free (Konglomerate Remix)
  2. Lost Frequencies & Zonderling – Crazy
  3. Galantis and throttle – Tell Me You Love Me
  4. The most epic sound – tchaikovsky remix
  5. Fergie &Nicki Minaj Vs Taylor Swift-You Already Know Vs Look What You Made Me
  6. Throttle – Baddest Behaviour (Timmy Trumpet Remix)
  7. Tiësto & MOTi – Blow Your Mind
  8. Oliver Heldens – Bunnydance
  9. The Chainsmokers – Break Up Every Night (Dark Heart Remix)
  10. Ehrling – Dance With Me
  11. 3 Doors Down – Here Without You (Sonik & Gon Haziri REMIX)
  12. C2C – F·U·Y·A
  13. Portugal. The man. Feel it still
  14. Indila – Derniere Danse
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Mliae´s Week 3 update

I have to say that I am very proud of this girl.  After a mentally tough week with the weight fluctuations and despite all the stress, she continues doing her workouts and adjusting to the diet and we begin to see results, we lose body fat and we gain lean muscle.

The least known part of personal training is that sometimes we have to act as therapists and focus more on the mental aspects of the client rather than on diet or exercise. I know that everyone wants to do a week of diet and exercise and see instant results, but that just does not work that way. And we have to take the time to explain and make them understand it.

This week has been hard for her, even suffering from migraines she has managed to keep training and maintain her diet.

Please be nice and leave a spirited comment on her blog.

via Flabby-Assed to Fabulous with Chape! Week 3 Update

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Mliae´s Week 2 Update

This week has been an emotional roller coaster for Mliae due to weight fluctuations. It’s hard not to worry when you see the scale jump a pound or two overnight. But these fluctuations are normal and due to water retention.

We are in the right direction since her body fat percentage went from 48.7 to 47.4. She lost 4 pounds of fat as she kept her lean muscle stable.

I usually recommend my clients to get on the scale just once a week, but as she was so worried about her weight, I tried a different approach. I advised her to get on the scale every day to realize that weight fluctuations are normal, they occur every day and she should not worry about it.

Please, visit her and show your support because she´s doing very well!

via Flabby- Assed to Fabulous with Chape! Week 2 Update

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Automatically save your activities in Evernote

There are many apps and activity trackers: Nike +, Strava, Fitbit, etc.
ifttt fitness services
Even when every app saves your activities, I have a couple of reasons you should save them in Evernote too.
My clients use different apps and if I want to check their progress, I have to try any app they use, to know better how each one works, I have to ask them to share their activities with me, and that´s a mess.
Even if you are not a trainer, you should try a few apps for a few weeks before deciding which one best suits your needs. After this process, why are you going to lose the data of the apps that you are not going to use anymore? you don´t have to, and the answer is really simple: Evernote. Save all your workouts and activities in Evernote so you have all of them in one place, which will save you a lot of time. Plus, you can edit these notes and add any additional info you want, tags, etc.
Maybe the best part is you don´t need to save your workouts manually. Integration apps like IFTTT or Zapier do it for you, connecting your favorite apps and saving you a valuable time.
As an example, today we´re going to connect Strava to Evernote and Strava and save any new activity.
First, go to and get started.
You may sign with Google or Facebook.
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This is the dashboard.
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Search for Strava. Authorize IFTTT if needed.
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Click on My Applets -> New Applet
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A New Applet looks like this.
Click on +this
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Choose a service, Strava.
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Choose a trigger,  New activity by you
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Which activity? Any.
Then click “Create Trigger”. We´re almost there.
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Choose action service, Evernote.
Authorize if needed.
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Choose action: Create a note
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You can customize your future notes, title, info included in the note, notebook, and tags.
IFTTT call all these “ingredients”.

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Click on Create action.
Click Finish and it´s done.
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Every new activity will be saved in the selected notebook.
Do you need help to achieve your fitness goals? I still have some available spots.
Do you think any of your friends should read this? Please, share on your favorite social network.