CRUSHING IT WITH COURTNEY

Stuck at home? Here is a workout routine to help you stay in shape

Stuck at home? Here is a workout routine to help you stay in shape
Courtney Bell photos

If you're already bored of being at home, and your couch is sunken in from binge watching all the shows you had on your must watchlist… then we're in the same boat. I know exercising isn't always the most fun thing to do, but when you are sick of being cooped up inside, we've got to get creative on how to get up and get our bodies moving. So here is a strength and conditioning workout that you can try, tips, pictures and modifications included, and no equipment needed.

Me personally, when I'm working out, I'm not a huge fan of timed interval workouts, (the 45 seconds of work, 10 second rest ones). I'm more a fan of at your own pace/goal achieved workouts, where you write it out, it's usually in a certain number of rounds or blocks, get to it, knock it out and then it's over.

Today's workout is going to consist of a quick warm up, 1 circuit round with an AMRAP (as many rounds as possible) to finish.

(See photos below for instructions).

Warm up:

Windmill Twist (10 each side)

Inchworms (10) *Challenge- add push up once you are fully extended in plank

Bicycles (20 each leg) *Tip- try and get your shoulder to your knee, not your elbow. Keep your elbow back.

Round 1:

-3 rounds

Pushup series (5 each side) *Modify: Drop to knees when doing push-ups

Double Lunges (10 each side) *Tip: make sure to push off when lunging back from your forward lunge. Challenge- If you have weights, grab and hold at your sides or at chest.

Wipers (10 each side) *Modify: bend knees when dropping to each side. Challenge- Add hip thrust in the middle between each drop.

Squat + Rotation (10 each side) *Tip: Make sure body weight stays in your heels when squatting & you use your hamstrings to bring you up from the squat, NOT your knees! Challenge- If you have any weights or heavy objects, grab and hold in the center of your chest while you squat and rotate.

AMRAP for 15 min:

Shoulder Taps (10 each side) *Modify: Drop to knees when doing shoulder taps. Make sure hips stay squared to the floor, try not to turn them.

Skaters (10 each side) *Modify: step instead of hop, reach out instead of down to your toe.

Half Burpees (10) *Modify: Step instead of jump. Tip- stay in a squat when you come up from plank, no jump like a full burpee.

Full Body Sit Ups (10) *Modify: Crunch up to the ceiling instead of reaching your toes. Challenge- Grab a weight or heavy object, hold at chest and press up with hands after full sit body up.


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Will the Texans' pass protection improve this week? Photo by Alex Slitz/Getty Images.

Indianapolis (4-3) at Houston (5-2)

Sunday, 1 p.m. EDT, CBS

BetMGM NFL Odds: Texans by 6.

Against the spread: Indianapolis 6-1; Houston 3-3-1.

Series record: Colts lead 33-12-1.

Last meeting: Texans beat Colts 29-27 on Sept. 8, in Indianapolis.

Last week: Colts beat Dolphins 16-10; Texans lost to Packers 24-22.

Colts offense: overall (16), rush (14), pass (17), scoring (18).

Colts defense: overall (29), rush (31), pass (23), scoring (T12).

Texans offense: overall (11), rush (15), pass (10), scoring (14).

Texans defense: overall (2), rush (8), pass (4), scoring (17).

Turnover differential: Colts plus-2, Texans plus-3.

Colts player to watch

RB Jonathan Taylor. Despite the Colts optimism each of the past three weeks, Taylor has continued to sit out. Now, he appears to be close to fully recovered from the sprained ankle that knocked him out late in the victory over Pittsburgh on Sept. 29. It’s unclear how much Taylor will play — or how effective he’ll be — but having Taylor in the backfield will only make QB Anthony Richardson's ability to run more of an option.

Texans player to watch

QB C.J. Stroud. The second-year pro looks to bounce back after throwing for a career-low 86 yards without a TD pass last week. The Texans are focused on improving his protection after he was sacked four times and hit another seven in the loss to Green Bay. He’s been great at home this season, going 3-0 with 936 yards passing.

Key matchup

Houston RB Joe Mixon vs. the Indianapolis run defense. Mixon has had at least 100 yards rushing in each of the three full games he’s played this season. The former Bengal, who is in his first year in Houston, had 115 yards rushing and ran for two touchdowns last week for his 10th career game with at least two rushing scores. Now Mixon, who ran for a season-high 159 yards and a TD in Week 1 against the Colts, will face a run defense which ranks 31st in the NFL by allowing 159.9 yards a game. Indianapolis has allowed at least 185 yards rushing three times this season, capped by 188 yards last week against Miami.

Key injuries

Indy’s injury list finally appears to be shrinking. Richardson (right hip) and Pro Bowl center Ryan Kelly (calf) returned last week against Miami. Taylor is scheduled to return Sunday at Houston and All-Pro DT DeForest Buckner (sprained ankle) returned to practice Wednesday. WRs Michael Pittman Jr. (back), Josh Downs (toe) and Alec Pierce (shoulder) have continued to play through their injuries, leaving one big question mark this weekend — LB E.J. Speed (knee), who missed last week’s game. … Houston LB Azeez Al-Shaair (knee) and S Jimmie Ward (groin) missed Sunday’s game and could be out again this week after missing practice. ... LB Henry To’oTo’o (concussion) and CB Kamari Lassiter (shoulder) returned to practice after missing time but coach DeMeco Ryans wouldn't say if they'll play Sunday.

Series notes

Houston has won three of the past four matchups, the past two by a total of six points — both in Indy. ... This will be the third meeting between these franchises in an eight-game stretch. ... Stroud and Richardson were selected two picks apart in the 2023 NFL draft and they developed a friendship while preparing for the draft. But they’ve only played against one another twice. Richardson won the first meeting in Week 2 of 2023, rushing for two scores in Houston before leaving with a concussion. Stroud won the rematch in September.

Stats and stuff

Sunday will mark the second matchup this season between Colts DBs coach Ron Milus and his son, Texas defensive assistant Ryan Milus. ... The Colts have won four of their past five since starting the season 0-2. ... Indy is 4-9-1 in division games since the start of the 2022 season. But the Colts can even the season series with Houston and pull into a tie for the AFC South lead with a victory. ... Indy’s 31 plays of 20 or more yards this season are the fourth most in the NFL this season. ... Pittman needs 2 yards receiving to reach 4,000 in his five-year career. ... Taylor needs 78 total yards to pass Hall of Famer Lenny Moore (6,040 yards) for No. 4 in franchise history. ... Richardson and 39-year-old Joe Flacco have thrown a total of 10 TD passes this season. ... Pierce leads the NFL with an average of 25.5 yards per catch and has a league-high five receptions of 40 or more yards. ... Colts DE Laiatu Latu’s two sacks are tied with Jonah Elliss of Denver for the most among NFL rookies. ... LB Zaire Franklin leads the NFL in tackles with 78. ... CB Jaylon Jones is one of seven players to pick off two passes in a game this season. His eight passes defensed are also tied for No. 5 in the league. … The Texans have forced seven turnovers combined in their past two games. … Houston WR Stefon Diggs has had at least 65 yards receiving in four of his past five games. He has two TD receptions in each of his past two games against the Colts. … WR Tank Dell, who didn’t have a catch last week, had seven receptions for 72 yards a touchdown in the previous game against the Colts in Houston. … DE Danielle Hunter has had a sack in two straight games. … DE Will Anderson has had at least one tackle for loss in three straight games and at least one sack in his past two. He is tied for sixth in the NFL with 6½ sacks this season. … DT Tim Settle had two tackles for losses and a sack last week. … LB Neville Hewitt led the team with a season-high nine tackles last week and had an interception. … S Calen Bullock is tied for first among rookie in the league with three interceptions. He had an interception in the first meeting with Indianapolis. … CB Derek Stingley had six tackles, including one for a loss and defended a pass last week. ... LB Devin White, a Pro Bowler in 2021 with Tampa Bay, signed with Houston on Wednesday.

Fantasy tip

Mixon should be a good pickup this week against Indy’s struggling run defense after he’s combined for 217 yards rushing with three rushing TDs and one touchdown reception in the two games since returning from injury.

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