Unilateral Training – Why You Should Get Yourself Some

I played 2 on 2 volleyball with my sister and niece and nephew on Saturday night, using a clothesline as an improvised net! My niece Madelina was my teammate. Madelina: Aunt Laura! I thought you were good! Me: That was 25 years ago! Don’t worry, I got my groove back after a couple of plays! What ‘groove’ I have left, that is. I left most of it back in the 80s. Did you know that if you play sports, you should do a lot of exercises that utilize unilateral movements? This is where you say, “No, Laura, I didn’t know that. Tell me more!” My pleasure.     What Are Unilateral Exercises? Unilateral exercises are movements that work one side of the body at a time, or movements that work the sides in significantly different ways. An example would be the single-leg squat. You might have both feet on the ground, yet in a single-leg squat you will place the majority of your weight, and hence the workload, on only one leg and use the other to assist only as needed for balance. We use unilateral movement constantly in our daily life and especially in sports. Working my legs in this way allowed me to move laterally to get behind the volleyball last night. You should’ve seen me. I was amazing. (I was so-so.) What are the Benefits? Balance, Joint Support & Core Work Unilateral exercises work the small stabilizer muscles that are forced to activate when the body is off balance. This is great news for building core strength that’s needed to work under movement and also resist...

She Got Legs – 15-Minute HiiT Workout!

She Got Legs… And she knows how to use them…. RAWR. Jacks, Burpees, Med Ball Swings, Plyo Push-Up Burpees, Turn-Lunge-Turn-Lunge Whatchamacallits… (I don’t have a name for that exercise. Obviously.) Y’all down with building your quads, hamstrings, and glute muscles with this every-exercise-hits-the-legs HiiT Quickie Workout? I said “Y’all DOWN?” Yes? That’s more like it. HiiT this 15-minute workout and then HiiT me up with some feedback! I like feedback. Please feed me back. Also, we’re filming new workouts next weekend – get your requests in now! Don’t like this workout? MAN, you’re fussy. Uh,I mean… wait! I have more! Dozens more! Click HERE! *I’m here for you, bitches.* For this workout you’ll need one heavy Sandbell, your Dual-Grip Medicine Ball, your Gymboss Interval Timer, and a mat!   Learn the Proper Form plus Make-It-Easier Modifications in the Workout Preview:   Then, do the workout in Real Time!   Do you like this week’s workout? If not, there are dozens more to choose from HERE!    ...

Total Transformer HiiT Workout!

Who’s in the mood for jumping jacks? Abs? Kettlebell Swings? Wall Sits? Scorpion Push-Ups?!? Bwahahahaaaaa Scorpion Push-Ups. I’m sorry in advance for those! (I’m not all that sorry.) HiiT this workout 3-4 times this week and watch your body transform! You’ll get cardio! You’ll strengthen your abs! You’ll work legs and arms and shoulders and glutes! You’ll curse me until you see results. Then you’ll want to marry me sing my praises.   For this week’s workout you’ll need two light Sandbells, your Dual-Grip Medicine Ball, your Gymboss Interval Timer, and a mat. You’ll also need your game face. And some attitude, yo. If this workout is too difficult for you, be sure to watch the Workout Preview Video below to learn how to modify it! And, I have many more suggestions for adapting this workout to YOUR needs here. Ready? READY? That’s more like it.   Learn the Workout:   Now do it in Real Time!  ...

Tone & Torch HiiT Quickie Workout

Last week we took it down a notch with a beginner-level workout. This week we’re back to high-intensity with a Tone & Torch HiiT Quickie! Tone Muscles! Torch Calories! You do both with this Quickie Workout! 3 rounds of high-intensity interval training will raise your heart rate, work all major muscle groups, and firm your abs and back, and have you burning calories for hours afterward! We start off with a plie squat & press, then ramp things up with a broad jump burpee variation! Then we work legs & legs with a lower body combo, work upper body & core with a hand-release push-up roll, and top it off with Superman X for your back! Watch it! Try it! SHARE IT! And SUBSCRIBE so you never miss a workout! Ready? Let’s get our sweat on! Equipment Needed for this Quickie Workout: Two Light Sandbells, your Gymboss Interval Timer, and a mat. Learn the exercises and how to modify the exercises in the Workout Preview Video:   Now, do this Quickie in Real Time!   Did you like this workout? Too Easy? Too Hard? Just right? Tell me what workouts you’d like to see in the...

Hero Workouts

I get a lot of fantastic emails these days. Gone are the days when I dreaded scrolling through an inbox filled mostly with spam; now I look forward to it. Thanks to This is Fit, I get feedback, questions, offers to network, and lots of great stories. They’re all inspiring, but recently, one email stood out among the rest. Kevin Forde and I grew up in the same small town. (We didn’t know each other. He’s a lot, um, *cough* younger than me.) Kevin is a Special Agent with the Air Force Office of Special Investigations, and is currently in Saudi Arabia. We are connected because of Facebook. He messaged me one day about the CrossFit-type workouts they do. People tell me about their workouts all the time, and because I am constantly on the prowl for new exercise ideas, I usually assume it’s something I’ve heard before. This time was no different. “Oh, you do some CrossFit workouts? That’s cool,” I replied. I like CrossFit. I know what it’s about. Turns out, these aren’t just CrossFit workouts. These are Hero Workouts. “The Hero workouts are a series of high-intensity CrossFit-based routines designed to honor agents who have fallen in deployed environments,” Special Agent Forde wrote. Oh. OH. Wow. He had my attention. He offered to send me the workouts. Humbled, I replied, “Please do.” Sample Workout #1 – “Hero: Special Agent Thomas” -Medicine Ball Thrusts x 10 (face wall, two hand thrust straight up, catch, squat and repeat) -Push-Ups x 10 -Dumbbell Farmer’s Walk x 40 meters (20 out / 20 back – half of body weight) *Complete this circuit 10...