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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Houston goes up 1-0 in the series

Altuve, Correa help lift Astros to ALCS Game 1 win over Red Sox

Carlos Correa's go-ahead homer in the seventh inning of ALCS Game 1 helped lift the Astros to a 1-0 series lead. Photo by Bob Levey/Getty Images

Despite one rough loss to the White Sox in the ALDS, the Astros looked like the dominant team they are capable of being, taking that series 3-1 to advance and taking ownership of home-field advantage in the ALCS against the Red Sox, who upset the Rays. In Game 1, despite trailing for the middle portions of the game, Houston would get more highlight moments from the faces of the franchise to start the series with a win.

Final Score: Astros 5, Red Sox 4

ALCS Series (Best of Seven): Houston leads 1-0

Winning Pitcher: Ryne Stanek

Losing Pitcher: Hansel Robles

Houston strikes first, but Boston sends Valdez to an early exit

Both starting pitchers worked in and out of trouble in the early goings of ALCS Game 1, starting with Framber Valdez in the top of the first. After erasing a leadoff single by inducing a double play, he went on to load the bases on a single and two walks but would strand all three runners to keep Boston off the board. The Astros jumped in front in the bottom half, with Jose Altuve working a leadoff walk, moving to second on a one-out single by Alex Bregman, advancing to third on a wild pitch, then ultimately scoring on a sac fly by Yordan Alvarez to put Houston ahead 1-0 after one frame.

They had a chance to extend their lead in the bottom of the second, taking advantage of a shaky inning by Chris Sale, who loaded the bases with one out as Houston would get two singles and a hit-by-pitch. That flipped the order over to the top, but a great diving catch by former Astro Kiké Hernández would end the inning. Hernández led off the top of the third against Valdez, and he would tie things up with a solo homer.

Things went downhill from there for Valdez and the Astros, as a one-out walk followed by a single gave the Red Sox the go-ahead run in scoring position. On a groundball that likely should have been a double play to end the inning, it would get through Altuve's legs, scoring a run and keeping the inning alive for Boston. They took advantage, getting an RBI double to extend their new lead to 3-1. Valdez would get one more out before Dusty Baker would give him the early hook, bringing in Yimi Garcia, who finished the frame.

A battle of the bullpens, Altuve ties it up

Like Valdez, Sale would also not make it through three innings, getting two outs while putting two on base before Boston would start their bullpen's night as well. Both sets of relievers settled the game down, with the Red Sox stranding two of Houston's runners in the third as well as the fifth, maintaining their two-run lead. After Garcia finished the third, Cristian Javier entered to eat up a couple of innings, and he would do just that by getting through two frames with just one hit, four strikeouts, and no runs.

Next, Phil Maton took over in the top of the sixth and erased a leadoff walk to keep things in striking distance for the home team. In the bottom of the sixth, Houston put another runner on base, getting a one-out single by Chas McCormick. Two batters later, with two outs, Jose Altuve provided yet another career postseason highlight, tying the game 3-3 with a two-run home to re-energize the Minute Maid Park crowd.

Astros take ALCS Game 1

Now a brand new ballgame in the top of the seventh, Brooks Raley came in to face three batters, getting two strikeouts while allowing a single before Dusty Baker would move on to Ryne Stanek, who would get the third out. With two outs in the bottom of the seventh, Carlos Correa continued his march to a monster off-season contract, putting Houston back on top with a solo homer, making it 4-3.

Houston kept the script after Stanek with the new lead in hand, going to Kendall Graveman as the setup man in the top of the eighth. Despite a two-out single, he would get out of the inning with the lead intact, putting Houston three outs away from the victory. After a walk, single, and hit by pitch to start the bottom of the eighth with the bases loaded, Altuve would drive in his third run of the game, getting a sac fly to extend the lead to two runs at 5-3.

That insurance run proved pivotal, as closer Ryan Pressly was met with a leadoff solo home run by Hernandez, his second of the night for Boston, to make it 5-4. Pressly refocused and was able to get the next three batters in order, though, wrapping up the win to start Houston off with a 1-0 series lead and putting them three wins away from advancing to the World Series.

Up Next: The two teams will have a moderately quick turnaround, with ALCS Game 2 scheduled to start at 3:20 PM Central on Saturday ahead of NLCS Game 1 between the Dodgers and Braves getting the night slot. The pitching matchup is expected to be Nathan Eovaldi for Boston, who is 1-0 with a 2.61 ERA in his two starts this postseason, going opposite Luis Garcia, who had a rough outing in the ALDS for Houston, giving up five runs without completing three innings in Chicago.

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