10 minutes to total legs

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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 [...]

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10 minutes to total legs

  1. 1. If you had a chance to read the recent article “10 Minutes to Total Legs” then you pickedup some great ideas for transforming your body. Just in case you didn’t have a chanceto 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 yourworkout style. A great option for a leg workout change, especially if you are short ontime, is a Tabata style workout. The base of this concept is cadence style trainingwhere you exert yourself “all-out” for a period of time followed by a brief rest. This isrepeated for a specified number of sets. In the last article I based the entire workout ontwo basic movements: Squats and Calf Raises on the POWERTEC LevergymSquat/Calf. The total workout is very short, only 10 minutes with a two minute rest inthe middle. The very short workout makes it possible for you to work-out at a muchhigher level of intensity than you would be able to for a longer 45 minute workout. Theresult of this higher intensity is a shock to the body that causes Lean Muscle Gain andFat Loss. The exact workout appears as the following:Warm-UpMachine Squat: 8 Sets of MAX Reps (20 Seconds per Set with 10 Seconds Restbetween Sets)Rest: 2 MinutesCalf Raises: 8 Sets of MAX Reps (20 Seconds per Set with 10 Seconds Rest betweenSets)Cool-DownThis 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 ona new challenge. This workout will be a variation on the Traditional Tabata Styleworkout 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 findout! Iso-Lateral movements are exercises in which you work one side of the bodyindependent of the other. For example, an iso-lateral chest movement would be
  2. 2. Dumbbell Bench Press. As you can imagine each arm is responsible for doing its ownwork. One arm does not rely on the other arm in the action. You can take this toanother level by pressing with just one arm at a time. This is a way to add AbdominalAND Stability muscle recruitment to a Basic and Effective movement. Now that we areclear 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. Thiswill cause an increase in abdominal muscle recruitment. Furthermore, you will beforced to train each side with equal resistance. You see when you press with both legsin 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 dojust 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. WhatI’m saying is that it is an awesome alternative and should find its way into your regulartraining split. Now that we are on the same page, let’s get into the specifics of theworkout. 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
  3. 3. fashion as the squat. Alternate from one leg to the other each set for a total of 5rounds. This will take approximately five minutes. The total for all of these calves andsquats is only roughly 10 minutes! The workout breakdown is as follows:Warm-UpMachine Squat: 10 Sets Total of MAX Reps, more specifically 5 Alternating Sets oneach the Right/Left Leg(20 Seconds per Set with 10 Seconds Rest between Sets)Rest: 1 MinuteCalf Raises: 10 Sets Total of MAX Reps, more specifically 5 Alternating Sets on eachthe Right/Left Leg(20 Seconds per Set with 10 Seconds Rest between Sets)Cool-DownThe result of these two exercises is a complete leg thrashing. What’s more is that theABS and Stabilizer muscles are getting a great workout too. If you are feeling reallyadventurous I suggest going through the same workout style two more times whilereducing the sets by one each round. That will look like the following:Warm-UpMachine Squat: 10 Sets Total of MAX Reps, more specifically 5 Alternating Sets oneach the Right/Left Leg(20 Seconds per Set with 10 Seconds Rest between Sets)Rest: 1 MinuteCalf Raises: 10 Sets Total of MAX Reps, more specifically 5 Alternating Sets on eachthe Right/Left Leg(20 Seconds per Set with 10 Seconds Rest between Sets)Warm-Up
  4. 4. Machine Squat: 8 Sets Total of MAX Reps, more specifically 4 Alternating Sets on eachthe Right/Left Leg(20 Seconds per Set with 10 Seconds Rest between Sets)Rest: 1 MinuteCalf Raises: 8 Sets Total of MAX Reps, more specifically 4 Alternating Sets on eachthe Right/Left Leg(20 Seconds per Set with 10 Seconds Rest between Sets)Warm-UpMachine Squat: 6 Sets Total of MAX Reps, more specifically 3 Alternating Sets on eachthe Right/Left Leg(20 Seconds per Set with 10 Seconds Rest between Sets)Rest: 1 MinuteCalf Raises: 6 Sets Total of MAX Reps, more specifically 3 Alternating Sets on eachthe Right/Left Leg(20 Seconds per Set with 10 Seconds Rest between Sets)Cool-DownTalk about an awesome one! In about 25 minutes per workout this will shred the legsand elevate the metabolism like mad! Hit this workout the way it’s intended and you willbe priming your body for extreme change. Now, get on your Powertec LevergymSquat/Calf and create the physique you deserve! Ian Lauer, CSCS www.ianlauer.com
  5. 5. About the AuthorIan Lauer is an Actor, Fitness Model and a Certified Strength and ConditioningSpecialist via the NSCA (National Strength and Conditioning Association) as well asCertified Spencer Pilates Instructor through NESTA (National Exercise & SportsTrainers Association).Ian graduated from The College of Wooster with a degree in Chemistry with a minor inTheatre. After graduating, he acted professionally and performed in a number of stageproductions. He went to graduate school and earned a Master’s degree in Acting atWayne State University.Ian is now the Asst. Fitness Director of Cooking Me Skinny, a new national weight lossprogram launched fall of 2010, Team Powertec member, and a sponsored athlete ofTeam Sci-Fit.Powertec is a trusted brand in Weight Training and Fitness Home Gym Equipmentbased out of Los Angeles. Powertec manufactures an entire list of strength equipmentfor both domestic and commercial use, from basic weight lifting to look good and livehealthier, to functional training development being used in improving athleticperformance. www.powertecfitness.com mag.powertecfitness.com forum.powertecfitness.com

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