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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Allen had high praise for Diggs. Photo by Timothy T Ludwig/Getty Images.

Impersonal as it might seem to have their dynamic on-field relationship end with an exchange of phone texts, Bills quarterback Josh Allen made it clear on Thursday how much receiver Stefon Diggs meant to him during their four seasons together in Buffalo.

Allen made no mention of Diggs’ mercurial temperament or the occasional sideline flare-ups by expressing only praise in his first opportunity to discuss his now-former teammate being traded to the Houston Texans earlier this month.

“Just thanking him for everything that he did for me, and (I’ll) always have a spot in my heart for him. I’ll always love that guy like a brother. And I wish him nothing but the best,” Allen said, in disclosing what he texted to Diggs. “My lasting memory of Stef will be the receiver that helped me become the quarterback that I am today.”

Brought together in March 2020, when Buffalo gave up a first-round draft pick to acquire Diggs in a trade with Minnesota, the duo went on to re-write many of Buffalo's single-season passing and scoring records, and lead the team to four straight AFC East titles.

Diggs, now 30, also brought an inescapable sense of drama with him in raising questions about his commitment to the Bills and whether his tight relationship with Allen had soured.

A day before being traded, Diggs posted a message, “You sure?” on the social media platform X in response to someone suggesting he wasn’t essential to Allen’s success.

Whatever hard feelings, if any, lingered as Buffalo opened its voluntary workout sessions this week were not apparent from Allen or coach Sean McDermott, who also addressed reporters for the first time since Diggs was traded.

“Stef’s a great player, really enjoyed our time together. Won a lot of games and he was a huge factor in winning those games. We’ll miss him,” McDermott said. “You never replace a player like Stef Diggs, and we wish him well.”

Allen turned his focus to the future and a Bills team that spent much of the offseason retooling an aging and expensive roster.

Aside from trading Diggs, salary cap restrictions led to Buffalo cutting respected center Mitch Morse, the breakup of a veteran secondary that had been together since 2017, and the team unable to afford re-signing No. 2 receiver Gabe Davis.

“I don’t think it’s a wrong thing or a bad thing to get younger,” said Allen, entering his seventh NFL season. “I think it’s an opportunity for myself to grow as a leader. And to bring along some of these young guys and new guys that we’ve brought in to our team. And that’s an opportunity, frankly, that I’m very excited about."

Despite the departures, the Bills offense is not exactly lacking even though general manager Brandon Beane is expected to target selecting a receiver with his first pick — currently 28th overall — in the draft next week.

Receiver Khalil Shakir enters his third year and tight end Dalton Kincaid enter his second following promising seasons. Buffalo also added veteran experience in signing free agent receiver Curtis Samuel and Mack Hollins.

While Beane acknowledged the Bills lack a true No. 1 receiver, he noted there’s less urgency to fill that spot now than in 2020 because of how much the offense has developed under Allen.

“Now that Josh has ascended to the player he is, is that a requirement? I don’t think so,” Beane said.

Diggs’ role also began diminishing in the second half of last season, which coincided with Joe Brady replacing Ken Dorsey as offensive coordinator. Brady placed an emphasis on adding balance to a pass-heavy attack and getting more receivers involved, which led to an uptick in production for Shakir and Kincaid.

While Diggs’ numbers dropped, Buffalo’s win total increased.

With the Bills at 6-6, Diggs ranked third in the NFL with 83 catches, seventh with 969 yards and tied for third with eight TDs receiving. Buffalo then closed the season with five straight wins in which Diggs combined for 24 catches for 214 yards and no scores.

”(Diggs) meant a lot. You look at the statistics, they don’t lie,” Allen said, in referring to Diggs topping 100 catches and 1,000 yards in each of his four seasons in Buffalo. “I don’t get paid to make changes on the team. I get paid to be the best quarterback that I can be and try to lead the guys on this team.”

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