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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Photo by Wongyulee.

Jovan Abernathy is an international marathoner and owner of Houston Tourism Gym. Read her blog, HTownRunTourist. Follow her on Twitter @jovanabernathy. Instagram @HTownRunTourist. Facebook @jovanabernathy

It has been over a week now that we have been ordered to stay home/work safe. Last night, we just found out that we can expect another 30 days of social distancing. It has been quite the adjustment with no end in sight.

But, if you take a couple of deep breaths and look closely, you can see how there is much to be grateful for. Here are the reasons why I have chosen to practice gratitude during the COVID-19 crisis:

Our focus is on the more important things.

Being ordered to stay home and only leave for necessities has made us aware of what is truly important. Making sure that we have steady income that we can do while staying at home and making sure we are safe and our families are safe has taken number one priority.

We have time to take our time and relax.

If you are anything like me, time is a precious commodity. The cause for a lot of anxiety for most of us is not having enough time to do the things we want and definitely not to do what we want to do well. I took all last week to catch up on much needed sleep. It has definitely been nice to take it easy and know that I am doing exactly what I need to do.

We have the time to make our health a priority.

How many times have you wanted to start that workout routine and something came up? How many times have you wanted to meal prep and run out of time? Because our days have less distractions, we have time to go for a walk, run, or bike ride outside. We have time to cook our own food.

We can let petty things go.

If someone has ticked you off or something upsetting happened, you have permission to let it go. Because we really have no way of knowing when and how this crisis will end, it just does not matter. If you find it hard to forget right away, don't worry, you have time to practice.

We have time to read, learn, and take courses.

There are so many podcasts that I listen to in my car, that I would love to sit down and take notes on and really take time to listen to them. I bet there are so many books that you have been meaning to read, but have not been able to start because you are too busy.

We have time to start that big project we have been wanting to start.

Whether it is spring cleaning, organizing the closet, or start writing your business plan, we all have one thing that we always wanted to start but never had the time. I have been working on a blog that I have wanted to start for over a year now. You can check it out. It is called HTownRunTourist. It is about how I got into running and why I started running internationally. It is not your mama's running blog. Although, it is not for everyone, I hope you enjoy it. Post are being released now.

We have the opportunity to start over.

Is there something about your life prior to COVID-19 that you wish you could change? Did you want to practice a habit like being better organized, you have time to do that. Personally, I need to lose some weight. You better believe it is one of my main priorities. Did you want to end toxic relationships? Now, you can. Use COVID-19 as an excuse why you didn't keep in touch and never look back. If it is not important now, it is not important.

So, let's choose relaxation over stress. There is definitely plenty to be grateful for. Let's start this practice so when we can get back to normal, we can hit the ground running!

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