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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Can the Texans get more out of Tank Dell? Photo by Alex Slitz/Getty Images.

The Houston Texans won their second straight AFC South title Sunday with a victory over the Dolphins and a loss by the Colts.

It’s the eighth division title in franchise history with each of them coming since 2011.

Coach DeMeco Ryans and quarterback C.J. Stroud are the only coach/quarterback duo in NFL history to capture division titles in their first two seasons together.

“Clinching the AFC South is huge for us,” Ryans said Monday. “Great accomplishment by all of our guys. It’s always our goal. You want to make it in the postseason, you have to win your division, it starts there. And so, we’re just thankful for everyone who played a part in us reaching a first step of our goal and that’s getting in.”

It's the fourth time the Texans (9-5) have won consecutive division titles and the first since 2018-19. This success comes after they won just 11 games combined in the three seasons before Ryans and Stroud arrived.

The Texans got the 20-12 victory Sunday thanks to a dominant outing by their defense, which forced four turnovers. Tua Tagovailoa lost a fumble on a strip-sack by Will Anderson Jr. and the Texans intercepted him three times, which tied his career high.

Cornerback Derek Stingley Jr. secured the victory with two interceptions in the fourth quarter, with both coming on passes intended for star receiver Tyreek Hill.

“Just defensively our guys stepped up and did a really good job closing out the game the way we needed to,” Ryans said. “Stingley is playing just unbelievable football right now. Ask him to cover, man coverage, to go and get two picks versus a really good offense, that was huge for us.”

Stingley also had two tackles for loss Sunday to become the first cornerback in NFL history to have two interceptions and two tackles for loss in a game.

Stingley, who was the third overall pick in the 2022 draft, has five interceptions this season with four of them coming this month.

What’s working

Houston is third in the NFL with a plus-13 turnover differential after forcing four turnovers Sunday while losing the ball just once. The Texans are second in the NFL with 19 interceptions and are tied for seventh with nine fumble recoveries.

On offense, Stroud has thrown nine interceptions and Houston has lost just six fumbles.

What needs help

The Texans got the win Sunday by taking advantage of turnovers on a day the offense mustered a season-low 181 yards. Stroud threw two touchdown passes, but his 131 yards passing were the third fewest of his career.

But he wasn’t the only one who struggled offensively against the Dolphins. Joe Mixon, who has seven 100-yard rushing games this season, was held to just 23 yards on 12 carries after being shaken up on a hard hit early.

“I feel like we definitely could have been better in a lot of ways, but happy with the win and got to just move on,” Stroud said.

Stock up

LB Henry To’oTo’o had one of his best performances of the season Sunday, finishing with 11 tackles, half sack and a forced fumble. The Texans needed him to elevate his play to make up for the loss of fellow linebacker Azeez Al-Shaair, who served the first of a three-game suspension Sunday for his violent hit to the head of Jacksonville’s Trevor Lawrence.

Stock down

WR Tank Dell had just 26 yards receiving against the Dolphins after he had 23 yards receiving against Jacksonville before the bye. He’s had one 100-yard game this season after having three as a rookie last season.

Injuries

Ryans brushed off a question about Mixon’s health Monday saying: “he’ll be fine.” … Houston TE Cade Stover missed the game after having an emergency appendectomy Saturday night. … DT Foley Fatukasi injured an ankle in the second quarter and didn’t return.

Key number

45 — The Texans had three sacks Sunday to give them 45 this season, which ranks second in the NFL entering Monday and is one shy of the franchise record of 46 set last season.

Next steps

The Texans visit the Super Bowl champion Kansas City Chiefs on Saturday before hosting the Ravens on Christmas Day. Houston has won just one of the past five meetings with the Chiefs. That includes a divisional round playoff game in the 2019 season that they lost 51-31 after racing to a 24-0 lead.

cj stroud demeco ryans houston texans nfl texans

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