Frequently Asked QuestionsBelow are a list of Frequently Asked Questions that will assist you in your purchase of KettleWorx Kettlebells.
What Is KettleWorX?
KettleWorX is FAST, FUN and EFFECTIVE kettlebell training. KettleWorX has been on the market for several years at mainstream retail and has already accrued a significant following of loyal consumers who’ve had success with the program.
Earlier 2013, KettleWorX launched the first viable group kettlebell training solution, designed specifically for fitness facilities. Along with their group-training program, KettleWorX is also unveiling a revitalized KettleWorX home-program to keep up with today’s high production quality of home training programs – 8 WEEK RAPID EVOLUTION home fitness program – both training programs focus on key areas of CARDIO, CORE & RESISTANCE.
What Makes KettleWorX So Unique?
KettleWorX is the global leader in kettlebell fitness. KettleWorX is based on 3-Dimensional training which uses total body movements rather than single-plane isolation movements, which are found in many traditional fitness programs.
KettleWorX 3-dimensional movements emphasize side-to-side and rotational movements into free space with the kettlebell, working multiple muscle groups at the same time, for an effective workout in half the time.
KettleWorX is a truly personal training system that guides you, step-by-step, through your own 8 WEEK RAPID EVOLUTION. Unlike fitness programs that provide only a few routines to repeat over and over, the 36 unique routines included with KettleWorX are never boring - always challenging. KettleWorX really is just like having your own personal trainer, Alex Isaly - one who guides and instructs as you build strength, confidence and endurance each week. You'll be amazed at the remarkably better body you see in the mirror after only eight weeks.
What Makes KettleWorX So Much Better Than Other Programs?
By combining a complete cardio, core and resistance workout in each training session, KettleWorX delivers three times the benefit in one-third the time. Just 20 minutes, three times a week delivers a whole body workout - for whole body fitness in a fraction of the time, and at a fraction of the cost, of any other program.
Can I Really Firm & Tone My Entire Body In Just 20 Minutes?
Twenty minutes seems short because we're used to thinking about fitness machines or exercises that work only a few muscles at a time. Doing it that way, spending even ten minutes toning and firming each of your 400 muscles could easily take two hours a day! The power of KettleWorx is that every exercise is simultaneously working multiple sets of muscles. Each 20 minute KettleWorx routine effectively tones and conditions every muscle in your body! The result is a 20 minute workout with the results of a two hour workout. It's not magic - it's just amazingly efficient!
Is 20 Minutes Sufficient For Cardiovascular Health & Weight Loss?
Several recent studies have shown that short, intense workouts are actually more beneficial than longer, lower intensity workouts. That's especially true for cardiovascular health. It's also true for weight loss, as intense workouts raise your body's metabolic rate, so you're constantly burning more calories - 24 hours per day! That, plus our healthy eating plan, makes KettleWorx one of the most effective programs available for weight loss and cardiovascular health.
What Is the 8 Week Rapid Evolution Program?
The KettleWorX 8 Week Rapid Evolution program includes seven DVDs, training in over 20 unique kettlebell training sessions and a Power of Eating in 3's guide. The KettleWorX program is a lifestyle change...after just eight weeks, you'll see and feel the difference!
Where can I get the 8 Week Rapid Evolution Calendar?
Please download the calendar from this link.
Where can I get Personal Fitness Guide?
Please download the fitness guide from this link.
Where can I get Power of Eating in 3's Eating Guide?
Please download the guide from this link.
Is KettleWorX Equally Effective For Both Men And Women?
Unlike many fitness programs, KettleWorX is designed to be an ideal, all-around fitness program for both men and women. The central theme of KettleWorX - whole body fitness routinues that combine cardio, core and resistance training - is equally important, and valuable, for both men and women. Of course men and women can choose to work with different kettlebell weights. Each can also customize their program based on a selection of complementary workouts contained in the SuperCharge DVDs. But the program as a whole is gender-neutral. Both men and women find it equally enjoyable, equally challenging and equally beneficial. It can even be enjoyed by couples working out together!
Will I Bulk Up?
KettleWorX is designed so that neither men nor women will "bulk up" - but instead achieve a well-proportioned, well-toned, healthy body. Men will develop greater muscle tone and definition, and will also add balanced muscle mass. Additional muscle mass in men results from the natural effects of testosterone combined with the use of a heavier kettlebell. Women following the KettleWorX program will develop better muscle tone that will firm and contour.
The ideal appearance for both men and women, that of muscle tone and muscle balance from head to toe, is best achieved through the use of whole body fitness routines like KettleWorX. Ideal proportion and whole body tone is almost impossible to achieve with typical exercise equipment because machines isolate and overdevelop certain muscle groups through repetitive, two-dimensional motions. That type of exercise can produce a 'bulky' unbalanced look. KettleWorX does not isolate muscles but instead works the entire body simultaneously and in three dimensions. Constant, flowing motion with simultaneous muscle activity across the entire body results in a long, lean look for women and a well-toned, well-muscled physique for men.
How Heavy Are The KettleWorX Kettlebells?
KettleWorX Kettlebells come in five pound increments ranging from 5 - 45 pounds. We recommend that anyone not currently active in a physical fitness program begin with a 5 pound kettlebell, with most women later advancing to a 10 pound kettlebell and most men later advancing to a 15 and then a 20 pound kettlebell. Those who are currently active and physically fit may elect to begin with a 10 or 15 pound kettlebell. It is important to note that the KettleWorX program is specifically designed to produce the best results when using kettlebells of the above recommended weights.
See chart below for best weight based on your fitness level:
Is It Hard To Learn And Follow The KettleWorX Program?
KettleWorX includes proper basic instruction on the use of kettlebells. Proper technique is essential, is taught, and is not difficult to learn. And because the KettleWorX program is like having a personal kettlebell trainer in your own home, even those with no prior experience can derive full benefit from the program. So it's not hard to follow the program, but it may at times be hard to keep up, depending on your initial level of fitness. If you feel you cannot keep up with either an individual training session or the overall pace of the program, the answer is simple: stop or slow down! Your 'personal trainer' is there for you 24/7 and won't object if your eight week program stretches into ten weeks. For those who begin at a more advanced level of fitness, the KettleWorX program is sure to be sufficiently challenging, especially as such users can vary the level of difficulty.
What Does "Cardio" Mean, And Why Is It Important?
"Cardio" is short for cardiovascular and refers to aerobic exercise - exercise that is sufficient to raise your heart rate substantially. The result is improved heart and vascular health. Your breathing rate also increases because you need oxygen to burn calories - and a cardio workout burns calories faster than any other form of exercise. Aerobic exercise is the best way to achieve and maintain a healthy weight. Aerobic exercise is essential for heart health, vascular health, lung health, and has also been shown to benefit bone strength, mental acuity and disease prevention.
What Does "Core" Mean, And Why Is It Important?
"Core" refers to those exercises that strengthen core muscles - the obliques, abdominals, lower back, and the glutes. While people often focus on the fact that a strong core means great looking abs and a better physical appearance, core strength is essential for many activities. The core muscles are largely responsible for posture, balance and maintaining equilibrium through a range of motion. That's important whether you're an athlete or a parent who wants to pick up their child without back strain. A strong core is essential because it reduces the risk of injury, improves athletic ability and makes everyday activities easier - it also results in a body that looks great.
What Does "Resistance" Mean, And Why Is It Important?
Resistance training is simply movement against external resistance, such as when you lift or swing the kettlebell. Sometimes mistakenly called strength training, the benefits of resistance training go well beyond muscle building. While resistance training will result in muscles that are leaner, better toned, stronger and better looking, it also prevents the muscle loss typical of aging. Adults who do not engage in resistance training, even if they maintain cardiovascular health, will lose an average of seven pounds of muscle every decade. Resistance training also maintains and increases your metabolic rate. The average adult experiences a two to five percent reduction in metabolic rate every decade of their life. Weight gain is the natural result. However, by adding just three pounds of muscle mass you can increase your metabolic rate by seven percent and your daily calorie requirement by 15 percent. Resistance training has also been shown to increase bone density, improve flexibility, speed digestion, lower cholesterol and decrease blood pressure. Resistance training is essential because no fitness program lacking a strong resistance component can provide the above benefits.
What Is "Power of Eating in 3's"?
Bottom line, a ‘diet’ is not a sustainable program for someone to maintain for a long period of time. The KettleWorX Power of Eating in 3’s is a sustainable LIFESTYLE change.
A healthy eating plan is an important part of every fitness plan. The Power of Eating in 3's take you through 3 easy steps and 3 achievely phases. It is a step-by-step, easy to follow plan that complements and enhances the physical exercise portion of KettleWorX. By implementing a KettleWorX Meal Plan and an effective exercise routine, users can be assured of achieving their fitness and weight loss goals. Power of Eating in 3's is an essential component of the KettleWorX system because neither nutrition nor exercise alone is sufficient to insure optimum health.
What Is "SuperCharge"?
SuperCharge is a perfect complement to the KettleWorX 8 Week Rapid Evolution program. It's ideal for those users whose personal fitness goals include greater emphasis on achieving and maintaining ideal weight. It's also perfect for those who simply want an additional high-energy 10-minute workout, either for in-between days or in combination with the standard 20-minute workout. These routines are intense calorie burners. And by adding a short workout to in-between days you'll further boost your metabolic rate, to maintain a higher calorie burn 24/7. SuperCharge DVDs includes three unique 10-minute workouts for each...SuperCharge Upper Body, SuperCharge Lower Body & SuperCharge Core.
What Is 3-Dimensional Training?
3-dimensional training uses total body movements rather than single plan isolation movements like traditional fitness programs. [NOTE: Think kettlebell swing with squat vs. traditional squat just up and down]. By emphasizing side-to-side movement and rotation movements into free space with KettleWorX you are working multiple muscle groups at the same time.
3-Dimensional training uses total body movements rather than single-plane isolation movements, which are found in many traditional fitness programs.
KettleWorX 3-dimensional movements emphasize side-to-side and rotational movements into free space with the kettlebell, working multiple muscle groups at the same time, for an effective workout in half the time.
Which program should I do, group training or home-program?
KettleWorX is a highly effective training program accessible for all fitness levels and styles.
KettleWorX realizes that different people prefer different ways to workout. Some prefer to workout at their convenience, whether it be in their living room or a hotel room (if they are often on the road), while others prefer a group-training format at a fitness facility, to help keep them motivated.
KettleWorX offers both a home-program, complete with a suggested training calendar and nutrition guidebook, along with group training program for fitness facilities.
How Can I Customize The KettleWorX 8 Week Rapid Evolution Program?
Each person begins the KettleWorX program with their own preferences, fitness level and goals. Each body, and each person, is unique. The KettleWorX 8 Week Rapid Evolution program is designed to meet the universal needs of those seeking to become more fit, and should be used by all, as it provides the basis for any customized program. There are then a number of ways in which even this program can then be customized. First, the weight of kettlebell selected will substantially impact the strenuousness of the course. We recommend starting with a lighter kettlebell and moving up in weight only when that weight fails to provide a sufficient challenge. Also, certain individuals may elect to move at a slower pace, and will therefore take more than eight weeks to complete the entire program. It is important to move only at the pace with which you are comfortable and you should feel free to repeat a session or to go back as you feel is best. Additional customization, either during the eight week KettleWorX course, or afterwards, is available by means of the additional workouts provided. KettleWorX provides (3) three SuperCharged training sessions that can be employed based on personal preference. Those include SuperCharge Upper Body, SuperCharge Lower Body & SuperCharge Core.
What Is "KettleWorX 8 Week Rapid Evolution Advanced"?
KettleWorx 8 Week Rapid Evolution Advanced is for those users who have successfully completed the 8 Week Rapid Evolution program and want to enjoy the benefits of an additional eight weeks of personal training from KettleWorX lead trainer Alex Isaly. KettleWorX Advanced takes it up a notch offering your more challenging training and compound moves. KettleWorX Advanced includes over twelve unique sessions of personal training on three DVDs. More challenging than the KettleWorX 8 Week Rapid Evolution program, KettleWorX Advanced is for those users who have experienced the POWER of KettleWorX and want to take their fitness to the next level.
What Is A Kettlebell?
Best described as a cannonball with a handle, this traditional fitness device was first used by athletes over 2000 years ago in Greece, where the kettlebell is thought to have originated. It has since been used by athletes, trainers and 'strongmen' in many cultures and countries. Sometimes mistakenly called a "Russian kettlebell" the kettlebell has in fact been used in the United States for over 200 years. While it is only now regaining popularity among mainstream fitness enthusiasts, the kettlebell has been a staple of firefighters and U.S. military personnel (especially Navy Seals and Special Forces) for many decades.
How Is A Kettlebell Different From Or Better Than A Dumbbell?
Many people see a similarity between a kettlebell and a dumbbell and wonder what the difference is, and if they can achieve the same benefits simply by using a dumbbell. It's a good question, since both are handheld weights used to perform various exercises. But that's where the similarity ends.
Dumbbell training is usually part of a traditional weight-training program that also uses machines and barbells to build muscle bulk. Dumbbells isolate muscle groups and build muscle mass through repetitive motions in two dimensions. The goal of dumbbell training is to build a weightlifter's body.
Kettlebell training is the antithesis of traditional weight lifting. Muscle groups are not isolated. Instead, almost every kettlebell exercise engages literally hundreds of muscles at once. Motions are not confined to a single, two-dimensional plane. Instead, kettlebell exercises employ all three planes of motion simultaneously. The result is a well-toned, well-balanced physique that represents great functional strength without bulky size.
In addition, dumbbells provide only resistance training. They do nothing for cardio or core fitness.
Kettlebells provide a great cardio workout in part because they are simultaneously engaging nearly all the muscles in your body. The essence of kettlebell training lies in generating momentum and then perpetuating, redirecting and decelerating that momentum. Those movements more closely imitate the real life challenges we face each day - who moves in two dimensions? Plus, the rapid and extensive recruitment of many synergistic and opposing muscle groups with each kettlebell exercise explains why your heart rate increases almost immediately on beginning a kettlebell routine. Each exercise becomes the cardiovascular equivalent of a quick sprint.
And dumbbells do nothing for core fitness. Unlike a dumbbell, a kettlebell is unstable. That's a good thing, because merely picking it up triggers body instability that activates all 38 core muscles. With accelerating and decelerating movement in three dimensions, a kettlebell workout is constantly strengthening stabilizing muscles at multiple points in and around your core.
Other advantages of kettlebell training over dumbbells:
- Only a kettlebell allows free-flowing motion for long, lean muscle development.
- Only a kettlebell allows you to transition to many different exercises very quickly.
- Only a kettlebell allows for certain angles and movements that are impossible with a dumbbell (but common in everyday life.)
- Only a kettlebell can be held in so many different ways, allowing for an even greater diversity of exercises as well as a means to achieve different effects with similar exercises.
- Only kettlebell training will improve your grip strength.
- Only kettlebell training will increase your range of motion.
- Only kettlebell training will increase your flexibility.
- Only kettlebell training will improve your balance and body awareness.
- Only kettlebell training will improve your posture.
- Only kettlebell training can work your entire body, and provide a complete cardio, core and resistance workout, all in 20 minutes.
- Only kettlebell training is as fun as kettlebell training!
Where Can I Purchase A Kettlebell?
KettleWorX offers its own high quality kettlebell, with the purchase of the 8 Week Rapid Evolution program. Additionally, KettleWorX kettlebells are available for individual purchase in weights ranging from 5-lbs - 45-lbs.
What Weight Kettlebell Should I Get?
We recommend that anyone not currently active in a physical fitness program begin with a 5-pound kettlebell, with most women later advancing to a 10-pound kettlebell and most men later advancing to a 10 and then a 20-pound kettlebell. Those who are currently active and physically fit may elect to begin with a 10 or 20 pound kettlebell. It is important to note that the KettleWorx program is specifically designed to produce the best results when using kettlebells of the above recommended weights.
Use the chart below as reference:
Do I Need Lessons Or A Personal Trainer To Learn Proper Kettlebell Use?
The vast majority of experts strongly recommend that those unfamiliar with kettlebells or inexperienced with kettlebell training receive personal instruction as part of any kettlebell fitness program. We entirely agree, which is one reason we have structured KettleWorX as a complete personal training system. KettleWorX uses a "personal trainer in the home" format, and does not assume any prior knowledge of or experience with kettlebells. Users are guided step-by-step through the entire program, which includes instruction in proper technique and a series of graduated training sessions.
With this, Alex Isaly, our lead trainer has both American Sport and Fitness Association Kettlebell Certification, and is a Certified Kettlebell Teacher through the International Kettlebell and Fitness Federation under renowned kettlebell trainer Steve Cotter. Laura Wilson, our Director of Programming also has both American Sport and Fitness Association Kettlebell Certification, and is a Certified Kettlebell Teacher through the International Kettlebell and Fitness Federation.
With KettleWorX you have the benefit of knowing that your personal fitness trainers are the elite and master trainers specializing in kettlebell fitness.
How Does KettleWorX Compare With Other Popular Fitness Routines?
The science supports the effectiveness of kettlebell training and its use for all ages. According to a American Council on Exercise (A.C.E.) study, one can burn up to 20 calories a minute while training with a kettlebell, in addition to increasing core strength up to 70%. KettleWorX is structured in intervals taking advantage of that massive calorie burn as well as the cardio fitness and core strength building.
Becuse of the fast, fun and effective routinues of KettleWorX, you are getting 3-dimensional training focusing on CARDIO, CORE and RESISTANCE.
What Is The Difference Between The At Home and Group Training Programs?
Both programs are fast, fun and effective. The combine the use of Cardio, Core and Resisitance utilizing 3-dimensional training. The two key differences are the time of the program and how it's designed. The Group Training program is pre-designed workouts to specific music tracks. Where as the 8 Week Rapid Evolution Program is 20-Minutes and is designed more as interval training. Both are equaliy effective, just different formats to fit their environment.
What About Those Who Say I Need To Use A Heavier Kettlebell?
Simply put, they are wrong. The kettlebell itself not much more than a lump of metal. The key to achieving the results you want is not found in the weight of the kettlebell but in the training program that employs its use. The KettleWorx program is specifically designed to produce the best results when using kettlebells that are lighter than those often recommended.
One reason for the disparity is that many kettlebell training programs more closely resemble traditional weightlifting programs. Those who teach and follow those methods often seek to "bulk up" and so employ exercises very similar to those used by bodybuilders. It's true that you can achieve greater increase in muscle mass (bulk) by using a heavier kettlebell. You also increase your risk of injury with a heavier kettlebell.
KettleWorx is designed for the needs of most people. For those who desire a lean, fit body and true whole body health, KettleWorx is ideal, just as the recommended kettlebell weights are ideal.
How Soon Will I See Results?
You'll feel the results after your first KettleWorX workout. Unless you're exceptionally fit, your entire body will likely testify to the fact that you've just had a full body workout.
Depending on your initial fitness level, in as little as one week you'll start noticing a change in appearance due to improved muscle tone and diminished body fat. By the end of week three you'll notice greater core strength, improved cardiovascular health and stronger, leaner, better defined musculature.
How much Weight Will I Lose?
KettleWorX is not intended primarily as a weight loss program. It is, nonetheless, one of the most effective weight loss programs available. The combination of effective, efficient exercise and a healthy diet will shed the pounds that need to be shed. For some that means many pounds, for others only a few, or none.
Can KettleWorx Replace My Existing Club Membership?
People maintain gym memberships for a variety of reasons ranging from the social activities they enjoy to use of tennis courts or swimming facilities. However, for those whose primary purpose in gym membership is to achieve or maintain overall health and fitness, KettleWorX can act as an effective, economical compliment for gym membership. We recommed you mix it up and combine both the Fitness Facility program with the 8 Week Rapid Evolution program.
Are Kettlebells Dangerous?
Kettlebells are not inherently dangerous, but all fitness programs involve some degree of risk and not every exercise program is suitable for everyone. You should consult your physician before beginning this or any other exercise program.
KettleWorX is, however, an intense fitness program. So it should not be attempted by women who are pregnant or by those with significant past or present knee, shoulder, spinal (back or neck) problems or other significant physical problems.
To minimize risk, you should always warm up sufficiently before beginning any workout and you should never exercise beyond the level at which you feel comfortable.
Is There Music With The Workouts?
KettleWorX in facilty training programs are pre-designed to music. Each 30-Minute workout is designed to music tracks. As for the 8 Week Rapid Evolution programs, they have accompanying low volume background music.
What If I Am Not Satisfied With KettleWorX, Or With My Results?
We guarantee your satisfaction.
If for any reason you are not satisfied, simply return KettleWorX within 60 days of purchase for a complete refund, less shipping and handling.