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Kettlercise FAQ

Q: What is the difference between Kettlercise® and other Kettlebell Training?

Kettlercise is a Body Transformation, toning and weight loss system, normally Kettlebells are usually used for strength, power and body building types of training, both are very different.

The two main differences:

  1. the weight of the Kettlebell that is being used
  2. and the duration that the Kettlebell is being used for in each exercise (e.g. reps)

Kettlercise ® is THE single most effective Kettlebell fat burning exercise class, that uses the BSM method (Blood Shunting method) and is designed to re shape and sculpt the body like never before.  It uses smaller Kettlebell weights for ladies 2kg to 8kg and for men 4kg to 10kg and uses 37 blood pumping Kettlebell exercises in a set class routine that works every major and minor muscle group, it’s the only exercise class that gives participants a complete body workout.  It’s a high volume, moderate intensity program.  It’s a none stop program.

Kettlebell Training traditionally uses much heavier weights to increase strength and power and often involves numbers of repetitions i.e. from 6 to 10, rest and go again.  There are different variations of this but this is just to give you an indication.

Q: How many Kettlebells do I need to complete any of the Kettlercise Programs?

To complete the Kettlercise program you only need one Kettlebell. That’s the real beauty of the Kettlercise program in the fact that you don’t need lots of gym equipment to achieve results………..’One piece of equipment, one goal that’s fat loss liberation’.

Q: How do I cancel my ‘Kettlercise® Membership?

In the unlikely event that you should wish to cancel your ‘Kettlercise Membership’ subscription to kettlercise.com please send an email stating that you wish to cancel your paid subscription by clicking on the following link to: This email address is being protected from spambots. You need JavaScript enabled to view it.. Please allow up to 48hours for subscription(s) to be fully cancelled.

Q: What size Kettlebell should I use for the Kettlercise® Program?

Kettlercise is a demanding training programme and whilst you may be great at lifting heavy weights above your head for several minutes at a time in the gym and for several repetitions .............remember you’ll be using this kettlebell for around 50 minutes at a time (no stops) – a totally different workout meaning you'll need a lesser weight that what you have previously used!

Please see below for our ‘Recommended Weight Chart’ to help you choose the right Kettlebell for you:

LADIES: Choose YOUR level:Current Exercise/Fitness LevelRecommended Kettlercise Kettlebell Weight Kg
Absolute Beginner For someone that has never done exercise before or considers themselves very unfit. 2kg
Beginner If you feel your fitness is ok but still class yourself as a beginner. 4kg
Intermediate If you class your fitness as very good 6kg
Ultrafit If you class your fitness as extremely good and have done a lot of resistance training before. 8kg
MEN: Choose YOUR level:Current Exercise/Fitness LevelRecommended Kettlercise Kettlebell Weight Kg
Beginner For someone that has never done exercise before or considers themselves very unfit. 6kg
Intermediate If you feel your fitness is ok but still class yourself as a beginner. 8kg
Advanced If you class your fitness as very good 10kg
Ultrafit If you class your fitness as extremely good and have done a lot of resistance training before. 12kg

IMPORTANT: If in doubt ALWAYS start with a lighter weight

* The above are recommendations and guidelines only. Always consult your GP before commencing regular fitness and exercise activity.

Q: Why do I need a Kettlercise® Kettlebell, can’t I just use the Kettlebell I already have?

Official Kettlercise Kettlebells.............the difference really is in the design of the Kettlebell.........and ours is mainly in the design of the handle. Each Kettlercise kettlebell has been specifically designed by us to ensure that two hands can be on the kettlebell at any time - for added safety reasons. There are cheaper options on the market (usually with thicker handles and not finished correctly, their rough finish has been known to damage hands when used for long periods of time) but we don’t do cheap, we just do good quality kettlebells at great prices, with super-fast delivery and great service. All of our Kettlercise Kettlebells are of the finest quality, highly finished, black cast iron and specially coated in orange neoprene to ensure there is no damage to your flooring at home when working out.

We are the UK's No 1 Supplier of Kettlebells meaning we can pass on our great prices direct to you which are further backed up by our shipping rates and first class delivery service.

Q: For good results how often should you attend a Kettlercise® class or complete the DVD program?

The full Kettlercise programme is 50 mins (plus there is a warm up & cool down section.  There is also a 20 min express programme for when you are stuck for time and also an 8 min ab blast workout for particular focus on the stomach!

Dependent upon what your goals are would also depend how many times you do the full workout but you could try something like the following:

  • Mon ; 50 min program
  • Tues: 20 min express
  • Weds: 50 min program
  • Thurs: 8 min abs
  • Fri: 50 min progam
  • Sat: 20 min express
  • Sun: rest

There is also a section within the DVD - ‘Getting to know your program’ this includes a schedule for how often you should complete each program for the level you are at. This schedule is also available as a PDF document.

Q: I have an existing Medical Problem – Would I be ok to do Kettlercise?

Without knowing the finer details of your current medical situation it’s very difficult to comment. As with all fitness programs as long as you have the go ahead from your GP to participate in the programme that’s fine.

Q: Will taking the L8 Supplement range help with weight loss?

Interestingly enough all 6 prize winners in Phase 1 of the 2012 Challenge took L8 supplements as well as following the kettlercise® program. Their weight loss and achievements have been significant over a 12 week period and if you haven’t yet seen their amazing transformations just click on the following link to see their before/after pictures:

Click here to see the before and after pictures

The L8 Protein Supplement does work best when combined with taking the tablets an example of how to take would be:

L8 Define taken 45 mins BEFORE your workout on an empty stomach
L8 Lean Burn Protein Shake should be taken immediately AFTER your workout
L8 CLA - 3 tabs each day

Q: Can you give me guidance on taking the L8 Supplement range please?

The L8 Protein Supplement does work best when combined with taking the tablets an example of how to take would be:

L8 Define taken 45 mins BEFORE your workout on an empty stomach
L8 Lean Burn Protein Shake should be taken immediately AFTER your workout
L8 CLA - 3 tabs each day

Click here to read more on L8 Supplement Range

Q: The Supplement range contains caffeine – won’t they keep me awake?

If you are taking the supplements too late at night it could be the caffeine in them that keep you awake. Firstly try taking the supplements as suggested above – this should then stop you taking them too late in the evening allowing you to sleep freely.

Q: Where can I find Kettlercise® instructors / classes in my area?

To locate a Kettlercise® instructor in your area please click on the following link to search our database of registered instructors. The database is a detailed list of our certified Instructors and is searchable by name, postcode or Town.

Click Here to Search for a Certified Kettlercise® Instructor

Q: I don’t have a kettlercise® Instructor or any Kettlercise classes in my area?

In the unlikely event that we do not have a certified Kettlercise® Instructor in your area we did launch the retail DVD. We launched it specifically for people like you that might not have the access they want to attend scheduled classes by a Kettlercise® Instructor. The retail DVD is the same Kettlercise results driven program that our instructors follow but allows you to do the workout in the comfort of your own home or to suit your own schedule.

You can purchase Kettlercise® DVD’s by clicking the following link:

Click Here To Purchase the DVD

Or, you can also purchase discounted DVD/Kettlercise® kettlebell packages by clicking the following link:

Click Here to Purchase Discounted Kettlercise® DVD and Kettlebell Packages

Q: How many calories do you burn doing Kettlercise®?

Kettlercise was developed as a system of systems that took years of development by testing, tweaking and refining to become the fitness class that it is today, but let me share our initial test results that we did some time ago…….

Female, Aged 24yrs, 5Ft 6inch, Weight 9 stone - Calories burnt 45 mins Kettlercise®, 657 calories. This is the equivalent of doing a 10k, 6.4 mile run!

Now, most things are calculated per hour so AN HOUR OF KETTLERCISE® FOR A 5ft 6 INCH FEMALE = 821 CALORIES. The more somebody weighs the more calories they will burn. Our subject was relatively active and fit and we did not take in to account any post exercise calorie burn.

So, 1 HOUR OF KETTLERCISE® = 821 CALORIES BURNT OR EQUIVALENT 12.5k, 8 MILE RUN!.............and NOT as boring, (sorry all you runners, I know as I used to do it myself a long time ago). As the age or fitness levels etc. change they could burn more or less calories…….

In my professional opinion I would suggest that Mr & Mrs Average are going to be around the 1000 calorie mark.

Q: How can I work out how many calories I burn while completing the program?

The best way to calculate how many calories you are burning would be with a heart rate monitor. They are readily available in most sports stores and easy to use.

Q: What type of diet should I have while completing the Kettlercise® Program?

Everyone is different and has different goals but if you missed our 14 Day Diet EBook to help get you started …………just click on the following link:

Download 14 Day Diet

Q:My Instructor has told me about the Kettlercise® 12 Weeks To Total Body Transformation.  What do I need to do?

You can download a Transformation Tool Kit through our main website kettlercise.com. If you haven’t already downloaded one just click on the following link:

Click Here to Download Your Kit

You will need to enter your first name and email address before you will be able to download the Kettlercise 12 Weeks To Total Body Transformation tool kit where you will find a step by step guide on what to do.

Q: How do I become a Kettlercise Instructor?

Should you wish to find out more about becoming a certified Kettlercise Instructor please click on the following link:

Click Here To Become A Kettlercise Instructor

Q: What sort of results can I expect with 'Kettlercise *12 Weeks To Total Body Transformation'?

Everyone is different but just to give you an example of what could be achieved.  On average our 2 phase winners lost a staggering 22 inches from their bodies……..that’s a MASSIVE 1 Foot and 10 inches of them gone from all the right places!

6.5 inches alone lost from just their waist, that’s a good ½ a foot from around their middles. . Just imagine what that does to your dress size (Wendy dropped 2 dress sizes)…4 ¼ inches lost from their hips ….a 1/3 of a foot, amazing! But perhaps THE biggest surprise was the 4 ¾ inches lost from EACH Thigh.

We see the Biggest Losers on TV come and go, (we even see some of them regain their weight) but what you haven’t seen is the REAL difference that taking part in the Kettlercise® *12 Weeks to Total Body Transformation has made to the individuals AFTER they have finished…………….

“My outlook on life has totally changed and I tell everyone about Kettlercise®. I’m so glad the pictures were taken beforehand (I was totally embarrassed) as you don’t realise just what you have achieved until you see the ‘now’ pictures side by side with the before pictures. – BIG self-esteem boost. Kettlercise has had a HUGE effect on me I love it; it’s given me and continues to give me so much confidence in myself.
WENDY DAVIES, PHASE 1, 1st PRIZE WINNER £1,000.00’s

Click Here to WATCH Wendy’s Testimonial

“I am so grateful & thankful to Kettlercise for giving me the opportunity to take part in the challenge, it has changed my life in many ways and taught me all I need to know about diet and exercise to stay fit and healthy……I am proof that if you put the work in you can achieve anything, I feel empowered and I just don’t want to stop. Even though my challenge has finished I think Kettlercise will always be a big part of my life and I know I will keep seeing improvements.”
SAMANTHA FORWARD, PHASE 2 1st PRIZE WINNER £1,000.00’s

Click Here to SEE Samantha’s Amazing before & after Kettlercise® Transformation

Q: Can I take part in the Kettlercise 12 Weeks to Total Body Transformation just using the DVD Kettlercise® for Women as there are no Instructors in my area?

In the unlikely event that we do not have a certified Kettlercise® Instructor in your area we did launch the retail DVD. We launched it specifically for people like you that might not have the access they want to attend scheduled classes by a Kettlercise® Instructor. The retail DVD is the same Kettlercise results driven program that our instructors follow but allows you to do the workout in the comfort of your own home or to suit your own schedule.

You can purchase Kettlercise® DVD’s by clicking the following link: Click Here to Purchase the DVD

Or, you can also purchase discounted DVD/Kettlercise® kettlebell packages by clicking the following link: Click Here to Purchase Discounted Kettlercise® DVD and Kettlebell Packages

Q: Can you advise which exercises I am best doing to target bra overhang or back fat?

Kettlercise® was developed over many years as a complete body transformation system and targets ALL areas. It’s the only workout that targets EVERY major and minor muscle group. For even better results DO NOT change the programme simply change the weight of the Kettlebell. For example if you are using a 4kg now up it to a 6kg rather than changing the programme.

Q: Which exercise really targets the thigh area as I would like to do a few extra as they are my problem area?

Kettlercise was developed over many years as a complete body transformation system and targets ALL areas. It’s the only workout that targets EVERY major and minor muscle group.

Everyone is different but on average our 2 phase winners lost a staggering 22 inches from their bodies……..that’s a MASSIVE 1 Foot and 10 inches of them gone from all the right places! But perhaps THE biggest surprise was the 4 ¾ inches lost from EACH Thigh.

Stick to the programme in its original format and you’ll soon see the results you want around your thigh area.

Q: I’ve heard Fat Loss supplements cause chest pains is this true?

Some caffeine in some Fat Loss supplements can cause a little ‘ jitteriness’ this is usually found in people that have a caffeine free diet – they suddenly take the fat loss tablets in the stated quantity and encounter a small reaction to the introduction of caffeine that could last a few days. You could try reducing the dose slightly particularly if your diet is normally caffeine free.

Q: Can I enter more than 1 Phase of the Challenge?

Everyone’s goals are different and therefore some people will have bigger weight loss goals than others. You can enter more than one Phase of the Challenge but you would need to submit a completed entry pack for each of your 12 week chosen phase dates.

Q: Can I do Kettlercise if I’m pregnant.

No, absolutely not. If you are following the programme and you are pregnant (or think you could be pregnant) we advise you to STOP immediately. Due to the nature and intensity of the programme we strongly advise you to not take part in Kettlercise either following along at home to your DVD or taking part in Kettlercise classes with an Instructor. This even applies ‘post’ birth for a short period but particularly if you have had a ‘C’ section, and as with any exercise programme ALWAYS seek the advice of your GP before partaking particularly post pregnancy.

Q: Do I have to be attending Kettlercise classes to take part in the Kettlercise 12 Weeks to Total Body Transformation.

We would certainly recommend that anyone goes along to a scheduled class with a certified Kettlercise Instructor definitely until they have got the hang of the program. Our elite Instructors provide just the right amount of motivation and inspiration too to keep you going throughout your own 12 Weeks.

That said, if you do not want to attend classes but still want to follow along at home and take part in the 12 Week Transformation you can do so.

Q: Are the fat loss capsules vegetarian friendly or do they contain gelatine?

Our L-8 CLA product does contain gelatine so is unsuitable for vegetarians. Our L-8 Define is also designed for enhanced weight loss and tone and do not contain gelatine. Please click on the following link to read more on the list of ingredients and the many benefits of our fat loss supplements.

Click here to read more on L8 Supplement Range

Q: I’m allergic to cow’s milk so have a dairy allergy and am looking for a protein shake replacement?

Surprisingly we do get lots of emails based around our supplement range and there ingredients. Our L8 Lean Burn Protein Shake does contain dairy so you should avoid if you have an allergy. However that said, both our L8 CLA and L8 Define fat loss capsules are safe to take as they do not contain any dairy so you may want to consider these as an alternative if it is weight loss/tone that you are seeking. Please click on the following link to read more on the list of ingredients and the many benefits of our fat loss supplements.

Click here to read more on L8 Supplement Range

Q: I have an existing medical condition am I ok to take part in Kettlercise®

We cannot give out medical advice on any existing illnesses or medical conditions but do advise that as with all exercise programmes we strongly recommend that you contact your GP to seek medical advice before taking part in any exercise activity.

Q: Do you have any registered Instructors in “South Africa” and where can we buy within South Africa?

Unfortunately we do not have any Kettlercise® Instructors in South Africa we did launch the retail DVD specifically for people like you that might not have the access they want to attend scheduled classes by a Kettlercise® Instructor. The retail DVD is the same Kettlercise® results driven program that our instructors follow but allows you to do the workout in the comfort of your own home or to suit your own schedule. It will cost you a little more for us to post to South Africa.

You can purchase Kettlercise® DVD’s by clicking the following link: Click Here To Purchase the DVD

Or, you can also purchase discounted DVD/Kettlercise® Kettlebell packages by clicking the following link: < a href="/kettlercise-shop/category/14-packages">Click Here to Purchase Discounted Kettlercise® DVD and Kettlebell Packages

Q: I have found some vinyl kettlebells a bit cheaper with free delivery from another company. Are you able to price match?

I do understand that you will probably be able to find cheaper bells out there but sadly the quality of the bell could also be compromised. Kettlercise bells have been specifically designed for the Kettlercise programme meaning that as a participant you can comfortably get two hands around the bell for safety reasons at all times. Cheaper bells usually have wider, thicker handles making them more difficult for you to use.

We are the UK's No 1 supplier for kettlebells meaning that we always pass on the best discounts available to our customers at all time. Because we are the biggest distributer of kettlebells this also means that we negotiate the best shipping rates and for mainland UK we ship FREE – these costs are usually hidden by other companies until you complete the checkout process appearing cheaper initially. We do pride ourselves on our customer service and all orders placed with us before 3pm are usually delivered the following day - you may experience deliveries at best of between 3-5 days minimum for other suppliers.

Please consider all of the above before making your decision to but inferior kettlebells from other suppliers that you may have difficulty using to complete the Kettlercise® program.

Q: How much does it cost to take part in the Kettlercise® 12 Weeks to Total Body Transformation?

It actually costs nothing to to take part!!

Q: I live in Ireland and notice that the 12 Week Body Transformation Challenge is open to UK only – can I still enter?

Sadly the 12 Week Transformation challenge is currently only open to UK entries. From a motivational point of view and for this reason  I would still actively encourage you to complete your entry pack complete with before/after pictures.  You could even still submit your completed pack (this would help with commitment) but at this time until we expand further overseas it has to remain a UK based competition and so at this time you would not be eligible for prizes.  For different countries we would have to have different rules/regs surrounding legalities around tax etc. for each country. We are working on opening up the completion but for now it has to remain UK based.  We have just launched a new Kettlercise 12 Weeks to Total Body Transformation pack to allow you to track and measure progress and include your before/after pictures too. 

Q: My Chocolate protein powder is lumpy is this right?

There is a higher % of cocoa powder in the chocolate protein which can make a difference to the consistency of the powder itself before it’s mixed. For this reason you may find that you will have to shake more vigorously to disperse the powder more and this should make a difference.

#Bonus Tip When Mixing ANY protein shake
Make sure you put your water (or milk if you prefer) into a dry shaker first and then add your correct measure of protein powder before giving it a good shake. If you tend to do it the other way round or are even using a damp shaker it can be more prone to lumps and a less smooth shake.