Yesterday, we talked about the “8×8” method, prescribed by The late Vince Gironda, considered by many to be the first bodybuilding coach… and how we’ve done sort of a “spin-off” on the original 8×8 with our latest 28-day MRT Kettlebell Challenge.
With the original 8×8, you would choose 60 – 70 percent of your 1RM in a given lift (compound movements preferred). Then you would perform 8 sets of 8 reps, with a mere 30 seconds or less of rest.
With this method, since you’re COMBINING compound moves, using heavy-ish weights, with a fast-moving workout and low rest periods, you can achieve amazing metabolic ramping and fat loss benefits. Some might even say it was one of the first versions of “MRT”, or Metabolic Resistance Training!…
Only thing is, with the original version, you use more traditional weightlifting moves that typically require access to a commercial gym.
So what we did is, think about – how could we put together a program, using similar principles of combining compound moves, heavy-ish weights, and low rest periods, so that you too can burn fat AND build lean muscle at the same time… but do it with just kettlebells and your own bodyweight?
That’s what we’re doing with our latest 28-day MRT Kettlebell Challenge.
It’s sort of a “spin-off” on the original 8×8.
We don’t use the exact set and rep scheme, but we work on very similar principles.
We combine the power of Metabolic Resistance Training with kettlebells to help you burn calories during AND all day after your workout, PLUS build lean muscle and strength, all at the same time.
And you do it with three, 20-30 minute kettlebell workouts per week.
Here is a sample (NOT an exact workout from the Challenge, but written in the same “style”) to give you an idea.
24-min “8×8” KB/BW Workout
Perform the sequence of exercises below one time. Rest about 30 seconds between moves. Each exercise + rest period should take you about 1 minute. The full workout should take you around 24 minutes total:
- Regular push ups – 2 sets of 8
- Wide push ups – 2 sets of 8
- Narrow push ups – 2 sets of 8
- Staggered hands push ups – 2 sets of 8
- Dead stop kettlebell swing – 2 sets of 8
- Two hand kettlebell swing – 2 sets of 8
- One hand kettlebell swing – 1 set of 8 per side
- Hand to hand kettlebell swing – 2 sets of 8
- Forward kettlebell lunge – 2 sets of 8
- Backward kettlebell lunge – 2 sets of 8
- Side kettlebell lunge – 2 sets of 8
- Tactical kettlebell lunge – 2 sets of 8
Give that workout a try.
And remember, the Challenge starts today!
So if you still want to sign up, you can, but this is your very last chance. Do so now at the link below:
And we’ll see ‘ya on the “inside” –