CRUSHING IT WITH COURTNEY

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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After rallying in the ninth inning in Game 1 to take the pivotal opener of this best-of-three ALWC series, the Astros were in the driver's seat to try and end the series on Wednesday with another win at Target Field. Here is a quick rundown of Game 2:

Final Score: Astros 3, Twins 1.

Series: HOU Wins 2-0.

Winning Pitcher: Cristian Javier.

Losing Pitcher: Cody Stashak.

Houston gets the first hit and first run in the fourth

Through the first three innings, neither team could get a hit off of Jose Berrios or Jose Urquidy, though the Twins did load the bases in the bottom of the first on two walks and an error, but Urquidy would strand the runners before getting 1-2-3 innings in the second and third.

Meanwhile, the Astros lineup was retired in order in three perfect innings by Berrios. That changed in the top of the fourth when Houston would get back-to-back two-out walks to set up the first hit of the game, an RBI-single by Kyle Tucker to give the Astros a 1-0 lead.

Dusty Baker makes another early call to the bullpen before Twins tie it up

Urquidy was able to keep the 1-0 lead by working around a two-out single in the bottom of the fourth, the first hit for the Twins. He returned in the fifth, allowing a leadoff single before a strikeout for the first out. Dusty Baker would pull another early hook, like Greinke the day prior, dipping into his bullpen early to end Urquidy's day at just 76 pitches in the fifth. His final line: 4.1 IP, 2 H, 0 R, 0 ER, 2 BB, 3 K, 76 P.

Brooks Raley was who Baker called on to face the top of the Twins' lineup. He would walk his first batter, putting runners on first and second, get a strikeout for the second out, then allow an RBI-double to Nelson Cruz that almost scored a second, go-ahead run. Instead, the runner was out at home thanks to a terrific defensive play by Carlos Correa, bulleting the ball to Maldonado at home, who made a great tag to save the run and keep it tied 1-1.

Correa homers, Astros advance to ALDS

After Raley completed the fifth inning for Urquidy, Cristian Javier was the next reliever out to begin the bottom of the sixth. He would toss a 1-2-3 frame, sending the tie game to the seventh. In the top of the seventh, Carlos Correa broke the tie with a long, loud two-out solo home run to center-field, putting the Astros back in front 2-1.

Javier held on to the one-run lead in the bottom of the seventh by working around a leadoff walk, then returned for the eighth. He would get through it scoreless, despite allowing a one-out walk to Nelson Cruz, who would be pinch-ran for by the speedy Byron Buxton. After a strikeout for out number two, Javier would catch Buxton between first and second base in a rundown, getting the big final out of the inning.

Houston added insurance in the top of the ninth, getting two on base before an RBI-single by Kyle Tucker, his second of the day to make it 3-1. That left things up to closer Ryan Pressly, making his first appearance of the postseason. He would notch the save, advancing the Astros to the ALDS for their fourth-straight year.

Up Next: The Astros will now have a few days off to travel to the west coast before starting their ALDS with the winner of the A's / White Sox ALWC series. Game 1 of their ALDS will be on Monday, October 5th, at Dodger Stadium in Los Angeles, with start time TBD.

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