Are you busy most days? Have you ever found yourself short of time for a workout? Has your current routine become stagnant? Do you understand the importance of Leg Training [...]

2. If you had a chance to read the recent article “10 Minutes to Total Legs” then you picked
up some great ideas for transforming your body. Just in case you didn’t have a chance
to review the article I will give you a brief summary.
If you find yourself in a training rut it is often a good idea to completely revamp your
workout style. A great option for a leg workout change, especially if you are short on
time, is a Tabata style workout. The base of this concept is cadence style training
where you exert yourself “all-out” for a period of time followed by a brief rest. This is
repeated for a specified number of sets. In the last article I based the entire workout on
two basic movements: Squats and Calf Raises on the POWERTEC Levergym
Squat/Calf. The total workout is very short, only 10 minutes with a two minute rest in
the middle. The very short workout makes it possible for you to work-out at a much
higher level of intensity than you would be able to for a longer 45 minute workout. The
result of this higher intensity is a shock to the body that causes Lean Muscle Gain and
Fat Loss. The exact workout appears as the following:
Warm-Up
Machine Squat: 8 Sets of MAX Reps (20 Seconds per Set with 10 Seconds Rest
between Sets)
Rest: 2 Minutes
Calf Raises: 8 Sets of MAX Reps (20 Seconds per Set with 10 Seconds Rest between
Sets)
Cool-Down
This workout WILL get results; however, now I want to help you reach the next level!
Using the same POWERTEC Levergym Squat/Calf Machine we are going to embark on
a new challenge. This workout will be a variation on the Traditional Tabata Style
workout and focus on Iso-Lateral movements.
At this point, unless you already know what Iso-Lateral means, you should be asking,
“What the hell are Iso-Lateral movements?” Well sit up and listen you’re about to find
out! Iso-Lateral movements are exercises in which you work one side of the body
independent of the other. For example, an iso-lateral chest movement would be

3. Dumbbell Bench Press. As you can imagine each arm is responsible for doing its own
work. One arm does not rely on the other arm in the action. You can take this to
another level by pressing with just one arm at a time. This is a way to add Abdominal
AND Stability muscle recruitment to a Basic and Effective movement. Now that we are
clear on that, let’s apply that concept to the Tabata Style Leg Workout.
In this version of the workout, instead of Squats you will be doing Single Leg Lunges.
Also Instead of Double Leg Calf Raises you will perform Single Leg Calf Raises. This
will cause an increase in abdominal muscle recruitment. Furthermore, you will be
forced to train each side with equal resistance. You see when you press with both legs
in a squat there is a good chance you are pressing harder with your dominant leg.
Don’t feel bad. That’s really common and hard to completely avoid. But when you do
just one leg at a time it’s not possible to rely on the dominant leg. Problem solved.
Don’t get confused and think I’m saying you should only do Iso-Lateral Training. What
I’m saying is that it is an awesome alternative and should find its way into your regular
training split. Now that we are on the same page, let’s get into the specifics of the
workout.
Because we are doing each leg
individually in each movement, it would
lead to a longer workout if we stuck to
exactly the same number of sets per
body part. In order to keep the workout
at roughly 10 minutes what we will do is
alter the sets and rest period slightly.
We will also alternate from side to side to
reduce the need for rest while keeping
the intensity at an all-time high. The
workout will start with the single leg
lunge on either the right leg or the left.
After the 20 second “all-out” effort a 10
second rest is observed. Immediately
following this brief rest the opposite leg
gets to work. This is done for a total of 5
rounds on each leg. This should take
approximately five minutes. Next, a one
minute break is taken. Then the Single
Leg Calf Raise is completed in the same

4. fashion as the squat. Alternate from one leg to the other each set for a total of 5
rounds. This will take approximately five minutes. The total for all of these calves and
squats is only roughly 10 minutes! The workout breakdown is as follows:
Warm-Up
Machine Squat: 10 Sets Total of MAX Reps, more specifically 5 Alternating Sets on
each the Right/Left Leg
(20 Seconds per Set with 10 Seconds Rest between Sets)
Rest: 1 Minute
Calf Raises: 10 Sets Total of MAX Reps, more specifically 5 Alternating Sets on each
the Right/Left Leg
(20 Seconds per Set with 10 Seconds Rest between Sets)
Cool-Down
The result of these two exercises is a complete leg thrashing. What’s more is that the
ABS and Stabilizer muscles are getting a great workout too. If you are feeling really
adventurous I suggest going through the same workout style two more times while
reducing the sets by one each round. That will look like the following:
Warm-Up
Machine Squat: 10 Sets Total of MAX Reps, more specifically 5 Alternating Sets on
each the Right/Left Leg
(20 Seconds per Set with 10 Seconds Rest between Sets)
Rest: 1 Minute
Calf Raises: 10 Sets Total of MAX Reps, more specifically 5 Alternating Sets on each
the Right/Left Leg
(20 Seconds per Set with 10 Seconds Rest between Sets)
Warm-Up

5. Machine Squat: 8 Sets Total of MAX Reps, more specifically 4 Alternating Sets on each
the Right/Left Leg
(20 Seconds per Set with 10 Seconds Rest between Sets)
Rest: 1 Minute
Calf Raises: 8 Sets Total of MAX Reps, more specifically 4 Alternating Sets on each
the Right/Left Leg
(20 Seconds per Set with 10 Seconds Rest between Sets)
Warm-Up
Machine Squat: 6 Sets Total of MAX Reps, more specifically 3 Alternating Sets on each
the Right/Left Leg
(20 Seconds per Set with 10 Seconds Rest between Sets)
Rest: 1 Minute
Calf Raises: 6 Sets Total of MAX Reps, more specifically 3 Alternating Sets on each
the Right/Left Leg
(20 Seconds per Set with 10 Seconds Rest between Sets)
Cool-Down
Talk about an awesome one! In about 25 minutes per workout this will shred the legs
and elevate the metabolism like mad! Hit this workout the way it’s intended and you will
be priming your body for extreme change. Now, get on your Powertec Levergym
Squat/Calf and create the physique you deserve!
Ian Lauer, CSCS
www.ianlauer.com

6. About the Author
Ian Lauer is an Actor, Fitness Model and a Certified Strength and Conditioning
Specialist via the NSCA (National Strength and Conditioning Association) as well as
Certified Spencer Pilates Instructor through NESTA (National Exercise & Sports
Trainers Association).
Ian graduated from The College of Wooster with a degree in Chemistry with a minor in
Theatre. After graduating, he acted professionally and performed in a number of stage
productions. He went to graduate school and earned a Master’s degree in Acting at
Wayne State University.
Ian is now the Asst. Fitness Director of Cooking Me Skinny, a new national weight loss
program launched fall of 2010, Team Powertec member, and a sponsored athlete of
Team Sci-Fit.
Powertec is a trusted brand in Weight Training and Fitness Home Gym Equipment
based out of Los Angeles. Powertec manufactures an entire list of strength equipment
for both domestic and commercial use, from basic weight lifting to look good and live
healthier, to functional training development being used in improving athletic
performance.
www.powertecfitness.com
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forum.powertecfitness.com