CRUSHING IT WITH COURTNEY
Stuck at home? Here is a workout routine to help you stay in shape
Mar 25, 2020, 12:24 pm
CRUSHING IT WITH COURTNEY
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).
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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The Astros didn’t leave Seattle with a series win, but they may have gained something just as important: a reminder that resilience still runs deep in this group.
After a grueling extra-inning loss on Saturday, one that included the loss of Isaac Paredes to a hamstring injury, Houston regrouped on Sunday and hammered the Mariners 11-3. Christian Walker provided the turning point with a much-needed go-ahead home run in the sixth inning, while Taylor Trammell added a two-run double and a solo shot of his own. With Chas McCormick back from the injured list but still finding his footing, Trammell is quickly making his case as the best option in center field moving forward.
Manager Joe Espada continues to juggle a lineup that’s been in constant flux. Rookie Cam Smith, who had a clutch two-run double in Sunday’s win, has struggled as of late, going just 2-for his last 24. While his ability to get hits in clutch situations has been extremely valuable, the lack of a consistent spot in the batting order may be taking its toll. Giving Smith a stable home in the cleanup spot, even temporarily, might be a helpful reset.
Then again, the cleanup role hasn’t been kind to everyone.
Last night, Christian Walker, batting 4th, went 0-4, 2 K
- Walker for the season, batting 4th: .167 BA, .498 OPS
- Both are MLB worst (min. 75 AB batting 4th, 51st of 51)
- His 210 AB batting 4th are 6th most in MLB
- He's hitting .317 w/ .887 OPS when batting anywhere but 4th
— Adam Wexler (@AdamJWexler) July 19, 2025
Walker has been markedly less effective when hitting fourth this season, a trend that continues despite his strong Sunday performance. Sometimes, the data is clear: the four-hole might not be for him. He's literally been the worst cleanup option in baseball this season. Hit him fifth.
Behind the plate, Victor Caratini continues to impress, while Yainer Diaz is back in a cold stretch. Since the break, Diaz is just 1-for-14, raising questions about his timing and confidence as the summer grind deepens.
On the mound, the biggest developments are happening off the field. Cristian Javier and Spencer Arrighetti both completed three-inning rehab outings with Double-A Corpus Christi, while Luis Garcia threw two innings in a rehab start with Low-A Fayetteville. The trio’s return could mark a major turning point for the Astros, especially as Lance McCullers continues to struggle in his own comeback. McCullers lasted just 2 2/3 innings in Saturday’s loss, allowing four runs and showing little of the form that once made him one of the rotation’s anchors.
There’s been hesitancy to replace McCullers with someone like Arrighetti while he’s still building back arm strength, but the argument grows thinner each time McCullers falters. If healthy, even a three- or four-inning version of Javier or Arrighetti could give Houston more consistency at the back of the rotation.
Despite the weekend loss, the Astros still hold one of the best offenses in baseball, second in batting average, 12th in OPS, and 11th in slugging. The pitching staff remains stout, ranking sixth in ERA and second in WHIP. This team is far from unraveling.
With reinforcements on the way and a lineup that’s still capable of putting up crooked numbers, the Astros aren’t panicking. If anything, Sunday’s blowout win showed they’re ready to weather whatever’s next.
There's so much more to get to! Don't miss the video below as we examine the topics above and much, much more!
The MLB season is finally upon us! Join Brandon Strange, Josh Jordan, and Charlie Pallilo for the Stone Cold ‘Stros podcast which drops each Monday afternoon, with an additional episode now on Thursday.
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*ChatGPT assisted.
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