Indigo Power-Tower Workout

Nov 30, 2012 by

Lower Body Workout


Hello My Lovies,

I am finally back with another Lower Body Routine. I thought I was feeling much better until I started to do this workout, then the room started to spin. But I was still able to finish the workout, I definitely will not scare you with my time cause it was quite long, you will beat me twice for sure!

I had to take 5 days off, so this was my first workout back and since my body had been trying to recover I lost some strength, I felt like an old lady in this workout LOL, no seriously!

For everyone who is new to Loving Fit I recommend to check out ” Creating Your Workout Plan ” post. There you will be able to see how I put together my routines, and you can find something for your own fitness level. My philosophy is: Form is always more important than speed, so WATCH YOUR FORM!



Workout explanation


This routine breaks down into 3 parts. First 2 parts are done for form and time, third part is just a bonus and it is done 3 times for 1 minute each.

Make sure to always do your warm-up and stretching after, never skip out on warm-up or stretching.

At the end of the workout I always go over the proper form explanation, this is very important for you know how I do each exercise because camera can be deceiving.

All I was using in this workout is my sandbag ( I reduced it to 25 lbs ), a furniture slider, and my Gymboss timer.


Part 1

Set your timer as a stop watch. Complete 5 rounds of the following:

  • Diagonal Squat & Knee Up – Right Leg – 15 reps
  • Double Sliding Lunges – Right Leg – 10 reps ( both lunges counts as 1 rep )
  • Diagonal Squat & Knee Up – Left Leg – 15 reps
  • Double Sliding Lunges – Left Leg – 10 reps


Part 2

Set your timeras a stop watch. You will do 2 rounds of the following.

  • Triple One Leg Jump Up & Triple Kick Back – Right Leg – 10 reps ( that whole thing counts as 1 rep )
  • Triple One Leg Jump Up & Triple Kick Back – Left Leg – 10 reps


Part 3

Set your timer for 1 round of 1 minute. You will do the following exercise 3 times 1 minute each. You can take a break in between, trust me you will need it.

  • Iso Squat Side Bends


After this I was done! I know that we are still doing Buns And Thighs of Steel Challenge, but I didn’t feel good to keep going. Will have to start it again next week.


Have fun training my sweets!



Lebert Equalizer Total Body Strengthener

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  • GL where are you ???

    • 1Ivana

      Hmmm..I woke up and I was expecting to see, first and second firs but they are not here???

  • FIRST!!! Well, second after Tatianna. πŸ™‚

  • Not gonna lie. It’s kinda worrying me, where’s the two that always “race” to beat each other to post first???

    • I know I was wondering same thing!

    • awww…so sweet, worrying about us…I was already sleeping…don’t know where Tee was

      • tee_w

        I was working, she hadn’t posted it while I was on break, by the time I got home and got my computer up several people had already posted, and I only do it to bug you! lol

  • Katerina Gjorgievska

    Can’t wait to do this next week! It looks like so much fun πŸ™‚ I am also recovering from a very bad cold, I have been struggling for a week now… Two days ago, I did the HIIT Holiday Burn-off routine and I almost died!
    I just love the way your creativity keeps me motivated and excited to workout! Once again, thank you Tati πŸ™‚

    • Be careful with HIIT after your recover, it’s a very taxing workout style and it places a huge stress on the nervous system.

      • Katerina Gjorgievska

        Thanks for your advice, I am taking my time during my workouts this week. I’ll do another HIIT routine when I am feeling stronger.

  • 1Ivana

    Hi Tati,

    I know exactly how you feel, working out after recovering….but in a few days you will be your old self…

    kisses to you all

  • steffi_dk

    I always feel like an old lady, when I do you workouts, so welcome to my world!:D Too bad, itΒ΄s my rest day and tomorrow is upper body.
    GL really screwed the race today LOL

    • I decided to rest today to, maybe just a walk but no exercising. I feel so sore it’s crazy.

  • Gerri Lee Schafer

    I was sleeping guys….lol….tenth !!!!!!!!!!!!!!!!!

    • steffi_dk

      Welcome to the party:)

    • At least you’re here now πŸ™‚

    • 1Ivana

      sleeping right.. πŸ˜‰

    • tee_w

      ol’ lady! lol It was only 11pm πŸ™‚

      • Gerri Lee Schafer

        would you like to get up and wo with me at 6 am???????

        • tee_w

          Hahahaha! Not on your life baby! πŸ™‚

  • ‘Tis the season to get sick I guess. I was down and out for a while too. Worst part? It hit after I’d already taken 2 rest days, so for me it totalled 11 days off! Old lady? I felt like a cadaver!
    I have a question for you – and everyone else…That position for the Iso Squat Side Bends. Does that hurt anyone else’s hips? I was doing Double Bear Push Ups from the Fitness Allies workout yesterday and while my upper body could handle it, but hips were screaming at me the whole time! I had to drop into beginners form just to give them a break. Does this happen to anyone else? Any suggestions as to the cause or making it better?
    Thanks – and Happy Friday! πŸ™‚

    • Hm that is the first time I’ve heard of it, I’ve never had any pain in my hips at all, maybe you can try adjusting your self into several different positions to see which one would be better.

      Happy Friday girl!

    • JB

      Dheana – maybe you have tight hip flexors? I drive a lot for work and I used to have problems with my hips aching and hurting, especially during squats, squat jumps and lunges. My hip flexors were really tight because of my driving the flexors are always in a contracted state and it was uncomfortable!! I started to pay more attention to stretching (like pigeon, runners stretch and (frog – that’s from P90X)). I also started foam rolling after every workout concentrating on my IT band, hamstrings and glutes.
      It helped me a lot so it may worthwhile for you to at least try some stretches and see if that helps you.

      • I think you’re bang on Jenn, thanks. I was just in for a massage and the RMT said the same thing. Damn desk job! Time to do more stretching and foam rolling. Thanks for replying! πŸ™‚
        Have a happy Monday!

        • JB

          Desk jobs and lots of driving – killer on the hips!!!! I am happy that you went to see someone and verified what was going on. I’m telling ya – keep w/the foam rolling and do stretching, you will feel like a different person!! πŸ˜‰ good luck to you!

  • Nice nail polish! I can’t wait to do this after my rest, back to working out on Dec 10. I’m sure I can handle this as my first work out back since you did it after been sick. πŸ™‚

    • Thanks girl! I love deep blue, baby blue, and baby green polishes, I’ve got so many colors of around same color it’s crazy!

      Be careful cause after 10 days this workout can be tough.

  • Don’t worry about it! As you start working out again you will gain all the strength. When you haven’t worked out in a while I suggest to start with something not so hard and a full body.

    • 1Ivana

      I am doing the same thing…something not so hard and a full body workouts for a week or so..tomorrow I am adding a bit more cardio..
      and it is working for me..3 weeks in bed or couch, feeling weak…but I can feel my body getting better and better, so in a few day or one more week I think I will go back to split routines..

  • Hello there!

  • Annebel Wind

    Okay, started of with full energie and hurt my knee in the first minute.. πŸ™ Can not go on.. It feels weird.. I will see how it feels tomorrow.. Will look for a upper body one than.. πŸ™

    • 1Ivana

      Be careful…:)

    • Yes, be careful

  • 1Ivana

    Hi…or should I say…pozdrav..
    Where are you from…Rijeka here…nice to have someone from Cro as well

  • Jamie

    I LOVE these sliding lunges! Such a great workout πŸ™‚

  • tryste

    Hey Tati, just stopping by to say I did this workout yesterday and it was amazing — totally brought me out of a workout funk I’ve been in for a week or so now. I really feel the difference today, and so I just wanted to say a big thank-you again for all the hard work you put into this site that you share with us, and that I am constantly inspired by your creativity with movement, as well as the strength and grace with which you perform. You are so generous, giving us all so much FOR FREE that is so incredibly valuable — the tools to train our bodies, settle our minds and lift our spirits. THANK YOU!!! One of these days I REALLY need to buy you a nail polish πŸ˜‰

    • Thank you so much Tryste, your support and love is all I need! I am very happy to build this community and connect with all of you, and I am very thankful to you guys, because I get to do what I love doing.

      • tryste

        You’re totally welcome! I’m so glad I found you / your site, and I’ll keep sending love and support from across The Pond, as well as spreading the word about all the positive and inspiring things you spin out for us here. πŸ™‚

  • Annebel Wind

    Hi Tati,and everyone.. Did this one.. Well half of it.. it is hard!! I did 3 rounds of the first part, but did use 14 kg of weight.. So feel pretty good! The second part i did 1 round.. My legs and butt feel numb.. and couldn’t go on.. So thought it best just to stop there.. I will have pain tomorrow.. Allready feel that.. But that is okay.. I am building strenght. And hope to be back in the full workouts soon.. Thanks for everything Tati.. You are a LOVELY person!!!

    • Don’t worry sweetie, take a little break if you have to.

  • I did this lovely workout at the gym. I ended up with 30 competition burpees with knees hug.

  • Maria

    Love the iso training being implemented as a bonus. Can’t wait to have my legs feel like sandbags πŸ™‚

    • I’m glad you like it :), I love ISO’s too

  • steffi_dk

    My neck gets extremely tense, when IΒ΄m loading my Sandbag on one shoulder, donΒ΄t know why. Is this just me? Maybe I do something wrong. I think, IΒ΄ll hold it in front or maybe some dumbbells over my head. Any recommendations? Looking forward to this one, it looks like fun:) Today I repeated the Trendsetter workout from June, now IΒ΄m happy, because I really improved. Seems like I have an awesome trainer;-)

    • It sounds like you might have a knot in your neck, you can try to hold the bag in front, just don’t place it on your back.

      • steffi_dk

        I surely have a knot in my neck! Ok, IΒ΄ll hold it in front, thanks for your answer:)
        ThereΒ΄s another thing, IΒ΄d like to ask you: Would you tell me, why you are against counting calories? Is it, because it makes you think about food too much?

  • sedindriuke

    Love this wo. I will do it tomorrow. Hope you are feeling better as I see we will get new upper body wo soon :)) Thanks girl!

    • Yep, I am feeling better :), I’m uploading the upper body now but youtube seems to be having a problem with turtles again, I will keep trying, if anything it’s gonna be up tomorrow.

      • 1Ivana

        so glad that you are feeling better…;)

  • TatiFan Kathy

    I was a little scared since no one has posted their times so I had no idea what to expect!
    I was using my 25 lb versafit bag for this workout.
    Part 1: 24:26
    Part 2: 5:20
    Love you, Tati!!! Great workout! I’m drenched in sweat and feel GREAT!!!

  • Just did this–ouch! Really great. This one was a little uncomfortable for me, as all one-leg stuff is, just because of my stupid ankle. But being uncomfortable is good for it–it doesn’t hurt, I just have less mobility and strength in doing exercises on the left side, so I have to watch my form very closely. I love one leg jump ups because it really stretches it out and forces me to use a lot of stabilizers.

    I had no idea what to expect for time, because no one, except one person below me, posted scores! It was a long-ish one, but not too bad:

    part 1: 22:40
    part 2: 13:05
    part 3: I did 3 rounds of 30sec (rest) and 1 min. Started to really hurt in round 3. This exercise never feels like much until the next day, and my obliques be screamin’!

    I finished with 10 min of cardio. I didn’t need to–this workout gave a fair amount of cardio. however, I have a party in an hour, and I had French toast for breakfast. YUM!!! But I feel like of like a bag of jello, and a little extra made me feel better. πŸ™‚ Happy Sunday, Tatianna!

  • ltwin

    Oh my goodness, Tatiii… I did this amazing workout about an hour ago.. and i already can barely walk.. is that normal?? I can feel my muscles everywhere around my lower body.. and it feels so good, but I’m afraid I cannot get up tomorrow morning πŸ˜‰

    Thank you for your great work and dedication to fitness!

    spasibo4ki dorogaya moya.. ya tebya o4en blogodaryu!

    • I hope you are gonna be able to walk tomorrow :),


    • SuSu

      I’m getting ready to do this one…you have me scared now.

      • ltwin

        SuSu, I saw you made this crazy-great wo in 33 mins..GREAT JOB!!! Way to go, girl!

  • 40 ” for this amazing workout! Don’t you ever leave us Tatianna !!!!

  • SuSu

    Did this in 33.21 and then did 1 round of the simply cut abs routine. It was enough for me.

  • Gerri Lee Schafer

    hey Tati, just noticed that in the write up you put your sand bag as being 25 lbs, but when you go into the wo explanation, you say it’s 35 lbs….just letting you know : )

  • kate_cz

    Uf, itΒ΄s midnight and I just finished. Need to hurry to bed but before I fall into coma, I wanted to thank you, Tati, for another perfect workout. I was very tired and played hard with the idea of skipping todays workout but I came to a compromise and did at least half of it. That was the maximum what I was able to face today, so I am satisfied.

    Part 1 with 35lbs – 3 rounds in exact 15 minutes.
    Part 2 – 1 round in 06:11
    Part 3 – I set my gymboss acording to KendraΒ΄s lead to 3 rounds of 30/60 and did 15, 14 and 15 bends (counting L+R as one rep)
    Good night! πŸ™‚

  • You are evil.

    • steffi_dk

      My butt decided to hate me and Tati today:-D

      • Yeah, I did this one on Monday and I’m still sore!

        • steffi_dk

          Me too:D And now, the next one is up already. Ouch!!

  • I’m dying here!

  • I did this one last night. It was tough, but I’m not sore today (yet). Good workout! This was exactly what I needed to start the new week!

    Here are my scores with a 12kg bag (26ish lbs):
    Part 1: 23:34
    Part 2: 9:30

    Part 3: no scores, but I was wondering if you’re supposed to feel anything in your obliques? Like a stretch? I felt the leg/butt part of the squat hold, and I held my core in as tight as I could, but I think with the obliques that I’m just not flexible enough in that position to get a stretch out of this exercise. Maybe I was doing it wrong?

  • Gerri Lee Schafer

    Hi Tati, got this one done this morning. I decided to wear my weighted vest at 35 lbs for the entire first part….really made sure to squeeze on the knee lift…took me 19:11…part two took me 7:35…part three was awkward for me, don’t have that side bendy body…lol…finished with 5 x 1:00/1:00 high knee jog/jump jack to cool down.

  • steffi_dk

    I did this one fasted, I guess, that was a bad idea. I was SO SLOW and I had to skip the second part of the Round&Firm Booty Challenge, because I couldnΒ΄t go on. Tomorrow is Upper Day, maybe IΒ΄ll be more successful on that. Great workout though:-)

  • Elena Kozlovsky

    Today was the day for this one. Great workout. The third – bonus part was the hardest, so my legs were shaking all the way throughout the buns and thighs of steel challenge, which I did after. Finished with your 5th Element abs routine. Feel great!

  • wolfblood

    Uh in the vid it looks way too easy. That can’t be good πŸ˜‰ Perfect to wake me up first thing tomorrow morning!
    Ive got a 911 today:

    I wonder if anyone else is kind of thrown off by christmas time. I was doing so well no cravings very motivated with the sports (which I still am despite way too much work). Yet now there are all those really great tasting Lebkuchen which I can ignore, but then there’s “Baumkuchen”. I am unsure if that’s a german special- it’s just so tasty I could eat one per day. So whenever the season starts I just can’t help it (already ate like 10 no joke) and now I am cutting myself of^^ I don’t want to ruin all my results.
    So maybe Tati or anyone else has some tasty AND healthy, not full of shit and sugar christmas recipe- that would be so helpful ^^

    Hope everyone had a great 1.advent

  • Shanna

    Did this today, Dec 4 and my scores were: part1…17:47 part2…11 min flat part3 i did 47 side bends the first min, 49 the second and 35 the third…loved it! Oh and i finished off witb the thigh and booty challenge (week 3) and 8 min cardio…thank you Tati:)

  • Did today your workout, my legs are so tired now xD really great workout !!! Nice Job πŸ˜€
    My Scores:
    Part 1 with 22:34 with 11 pounds bag
    Part 2 with 12:25
    Part 3 20/9/8 but i struggled to hold the position because my legs began to burn πŸ˜€
    have a nice day :o)

  • Naomi

    Lungs are still feeling congested after my cold – I had to take lots of breaks to cough up slime (yuck!) and I really wanted to quit after 3 rounds of part 1, but I pushed myself do to the whole thing and I feel great! Worked up a great sweat and my legs are dead – looking forward to some serious pain tomorrow… My time for part 1 was 28:57. Part 2 I did in 13:52. Wow, those iso squat bends are hard to stay down in. I absolutely loved this workout, but wish I had been in better shape..! 18 kg sandbag.

  • Dec 10/12 I’m back in the game again….6-8 weeks here I come.
    I went easy with the weight on this using 10lb ball. Though I wasn’t doing any excerise per say, I was busy getting the barn ready…tough work.
    Warm up: 10mins; Dynamic stretch: 5mins
    Part 1: completed in 21:46
    Part 2: 10:30
    Part 3: I copied Kendra and set my timer for 1min max / 30 sec rest for 3 rounds.
    cool down / stretching 10 mins.

    • Props, Lvette, on your time. Part 1 took me 32:15 and part 2, 12:41

  • 1Ivana

    AAAAAAAAAAAAAAAA..just finished this one…:)

  • Mary Lou

    I am surprised my butt is still attached to me. Part 1 took me 27:21 with 20lbs and part 2 9:55. 30, 20, 16 on part 3, which is really hard. Finished with 3 – 1 min planks too. I hope a can skip rope tomorrow…

  • Oh my Tatianna, this workout!!!!!!! Did this yesterday.

    My ass and legs are so sore today, it takes me 2 minutes just to sit on the toilet and forget about going to a public bathroom because there is no way hovering is going to happen. Dang girl !!!!!! And those ISO bends, my rear was shaking something fierce, actually everything was shaking by that point.

    Another outstanding workout my friend πŸ™‚


    • hehehe…2 minutes to sit on the toilet. I was starting to wonder what happened to you…nice to have you back:)

      • Thanks Lvette, this was my first week back after 4 weeks off from regular workouts and I am paying for it indeed lol…. this one was my second lower body w/o this week

    • Ha Ha Ha, this is so funny!

  • Finished this an hour ago, I used a 10 kg disc, (Its not even supposed to be used like that, i think its from a barbell, i stole it from my school’s gym, they have lots of discs and they NEVER use them, not even the athletes, its such a shame! ) I felt it quite good on my right side but on my left my squat felt much harder (squatting with right leg), its probably due to my scoliosis
    … i really need to get a sandbag!

    warm up: 60 bridges

    first part: 26:20 min
    Second part: 13:53 min. I was sooooo glad when it ended
    Third part: my side bends were kinda half side bends lol.. i dont have a very flexible back. i did 20-20-21 side bends
    time: (not counting cool down and warm up): 48:34 min

    cool down: 100 calve raises. (50 shoulder width, 50 parallel)

    Im quite sure my legs will be feeling it tomorrow!
    many thaaaaaanks

    • KirryKaatje

      You stole a 10 kg disc from your school’s gym? Lmao! Where did you keep it while walking out? ^^

      • hahha, It was during physical educaction, when the class ended i entered walking really calmed and normal to the weights room and with my school’s sweater i wrapped it up and walked away walking with my sweater on my side looking cool… then i put it inside my gym bag and had to climb like 3 stairs with it looking like i had nothing lol it was really funny … i also stole a pair of ankle weights πŸ˜€

  • KirryKaatje

    I’ve just finished this jewel. I think I did 6 rounds, because I always forget to count properly when it get’s tough. My time for part 1 was 32:54. Part 2 took:8:54. I finished with part 3 and then did 3x 20 weighted calve raises and 3x 5 deadlifts. Now I’m crawling to my chair and eat my post workout meal.

  • Annebel Wind

    Hi Tati, did this one today.. Well only the first part. It took me 34.14 min. This was the first workout after I have been down with the flue.. I had a bad one too.. lost about 6 centimeter of my thighs.. In 4 days.. Had major muscle pains.. so I feel good about doing only the first part.. It is hard enough.. Like this workout very much πŸ˜€

  • KirryKaatje

    Did this one again. I’m wobbling to my kitchen right now to start my post workout diner. πŸ˜€

  • I redid this one tonight. Whew–this one is a mental challenge. I have some pain in my left ankle from scar tissue and stiffness, so it hurts to bend my ankle a certain amount, but it tends to hurt less if I just do it more…so I’m trying to not be afraid of the pain, but it makes workouts like this both very awesome and very trying. Did longer on part 1, but honestly, I took no breaks–I think I was just a little more deliberate, esp on the sliding lunges.

    part 1: 25:42
    part 2: 11:24
    part 3: no scores. Ouch! πŸ™‚

    Finished with 20sec & 1min planks (reptiles on bb, knee tucks on bb, body saws with lids) and leg lifts on pull up bar.

    I’m doooone.

  • sedindriuke

    i have just did this one (not firs time) without weights as im doing bodyweight for legs now.. i did 25 reps of diagonal squats… i feel ya πŸ™‚ 24 minutes for first part, almost 8 minutes for the second part.. afterwards 20 min of various cardio exercises (intervals 40x5s/25s)… I am curious for next lower body workouts of you Tati and always waiting your new posts… it just sooo good to find everytime your post or any message on FB πŸ™‚

    With love.

  • I truly love all your workouts Tati, even though I always feel intimidated and scare when watching the video and taking notes, but the satisfaction of accomplishment after completing the workout is the best reward I could earn!

    I used a 28lb sandbag for Part 1, these are my scores
    Part 1 22:05
    Part 2 7:56
    and Part 3 left me shaking real bad! lol…

    I completed my workout day with Six Pack Abs & Core HIIT and a 10 minutes Light Cardio routine.
    I felt so energized and ready to tackle the world!

    Thank you!

  • Hi Tat, I just did Part 1 (with the bonus – part 3 – as well) for the first time and ‘man’ this was definitely hard. I found the ‘Double Sliding Lunges’ harder than for the ‘Diagonal Squat & Knee Up’ but overall this was pretty tough (also because it’s a lot of series). The 5 series took me 23 min. and 42sec. (at some point I started pausing during 10 sec. for recovery after each 5 reps :)) then I took 1 min. break and did the bonus (I had to stop a lot during the effort interval on the bonus XD) with only 10 sec. breaks in between series. My reps for the bonus are as follows: 46,46,45 (I counted each side as 1 rep!) I bet I won’t be able to walk tomorrow XD (Oh, also my side bends are burning!) Thanks! πŸ™‚

  • natiann123

    I don’t have a sandbag. Could I use a 20lb dumbbell instead?

  • oberlee

    Tati I did this again and I transformed it to bodyweight, which meant I only had to change that one exercise, and I’m really happy with my substitution. Instead of the diagonal squat, I did a forward step up and one leg chair squat–so both = 1 rep. The time it took was almost the same, and it was still very challenging, which says a lot. Anyway, totally loved this workout!

    part 1: 26:52
    part 2: 10:20

    Finished with 10&20×12 for a short cardio, and I did jump lunges and bodyweight squats. πŸ™‚

    • That is a great way to combine two exercises, step up and a chair pistol ( I love those )

  • Carmen Parara

    I think this is my favourite lower body workout ever. I loved loved loved every exercise and the burn, too. I used a 15lb dumbbell only. I tried my 25lb kettle bell but I could not managed to have a good grip and since I did not want to sacrifice form I went with the dumbbell.
    Part 1 29:50:82
    Part 2 10:00:48
    Part 3 4:12:98
    I took 30 seconds breaks in between rounds for the last part.
    I will go on a 3 mile run in the afternoon then do glutes activation and that will be all for me today.

  • Olga Tihencaia

    ???????? ??????????!!!
    Part 1: 24:45
    Part 2: 13:48
    Part 3: 23-26 ??? ??????????

  • Michelle_G

    I love this one. Just finished.
    Part 1: 29:06 with 35lb sandbag
    Part 2: 10:59 with 5lb ankle weighs on each leg. This was fun.

    Finished off with 1 leg bridge 3 sets 20 per leg.

    Legs are done ? loved it.
    Thank you