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.


.


A group of people jumping in the air Description automatically generatedA picture containing person, man, young, board Description automatically generatedA group of people lying on the ground Description automatically generatedA picture containing person, indoor, young, child Description automatically generatedA picture containing indoor, sitting, person, girl Description automatically generatedA person standing in front of a building Description automatically generatedA picture containing person, child, little, young Description automatically generatedA group of people posing for the camera Description automatically generatedA picture containing person, child, boy, young Description automatically generatedA group of people sitting on a skateboard at a skate park Description automatically generated

Most Popular

SportsMap Emails
Are Awesome

Listen Live

ESPN Houston 97.5 FM
The Astros beat the Phillies, 2-1. Photo by Logan Riely/Getty Images.

Cam Smith hit an RBI single in the eighth inning to give the Houston Astros a 2-1 win over the Philadelphia Phillies on Thursday.

The rookie's second hit of the game came off Orion Kerkering (5-3) and gave the Astros their fourth straight win.

Brandon Marsh tied the game on a sacrifice fly in the top of the inning to end the Phillies' 26-inning scoreless streak.

The Astros took a 1-0 lead on Yainer Diaz’s RBI single in the second inning. They only managed three more hits off Phillies starter Christopher Sanchez, who struck out 11 with zero walks over six innings. Sanchez has not issued a walk in three straight starts.

Hunter Brown lowered his league best ERA to 1.74 by scattering three singles over seven shutout innings, with nine strikeouts. He did not allow a runner to reach second base.

Bryan Abreu (3-3) struck out Trea Turner to end the eighth, and then struck out Kyle Schwarber, Alec Bohm, and Nick Castellanos in the ninth.

Abreu joined Julia Morales after the game and talked about his impressive performance!

Rafael Marchán had two of the Phillies' four hits. Bryson Stott reached base twice and scored the Phillies' lone run.

Key moment

Smith’s RBI.

Key stat

Brown’s 1.74 ERA is the fourth best in Astros history through 16 starts and the best since Justin Verlander posted a 1.60 ERA through 16 starts in 2018.

Up next

The Astros open a three-game series against the Cubs on Friday with LHP Brandon Walter (0-1 3.80 ERA) on the mound.

The Phillies open a three-game series at the Braves on Friday with RHP Mick Abel (2-1 3.47 ERA) against Atlanta RHP Bryce Elder (2-4 4.77).

SportsMap Emails
Are Awesome