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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Astros skid glaring, but bigger picture tells another story

The Texans wrap up the preseason this Saturday in Detroit. Composite Getty Image.

What were the takeaways from the Texans-Panthers preseason game?

We’re getting close to cuts, so the stakes are high with one last chance to make a lasting impression in the final preseason game. In the Texans’ win over Carolina, the biggest takeaway was the offensive line and running game — they looked good. Pass protection held up, and C.J. Stroud put together a nice touchdown drive capped off with a fourth-down throw to Nico Collins. Both rookies Jayden Higgins and Jalen Noel caught passes, and Nick Chubb looked sharp running with the starters.

How did the O-line look?

The line already looks much improved from last season. Pass protection was solid, run blocking was effective, and they were able to grind out yards while giving Stroud a clean pocket. Rookie Aireontae Ersery continues to impress, and there’s a real chance he ends up as the starting left tackle over big ticket free agent Cam Robinson. Robinson is back at practice, but Ersery has looked good with the first unit — and he was drafted to take Laremy Tunsil’s spot anyway, so why not speed up the process?

In practice the starters have been LT Ersery, LG Laken Tomlinson, C Jake Andrews, RG Ed Ingram, and RT Tytus Howard. If Robinson slides back to left tackle, Ersery could move to right tackle with Howard shifting inside to guard. It’ll be interesting to see what combo the Texans roll out against the Rams in Week 1.

Did the running backs impress?

Chubb looked good behind the line, finishing with 5 carries for 25 yards and a reception. He seemed comfortable in the scheme and showed some burst — it’s obvious he knows what he’s doing. If Joe Mixon isn’t ready for the start of the season, Houston should be in good hands with Chubb.

Damien Pierce is still out, which has given rookie Woody Marks more opportunity. He made the most of it with 40 yards on 7 carries against Carolina. He’s also shown he can help on third down with his ability in the passing game, which could earn him a real role.

How did the receivers look?

Rookie receivers Jayden Higgins and Jaylin Noel both caught passes. Nico Collins, Christian Kirk, and Justin Watson each added a couple of grabs too. Based on last year, Stroud tends to funnel targets to his top two options. A season ago it was Collins and Stefon Diggs before injuries hit. This year, Kirk looks capable of filling that Diggs role out of the slot. He just fits.

Reaction to the John Metchie–Harrison Bryant trade

The Texans needed more tight end depth with Brevin Jordan hurt, and Metchie wasn’t going to make the team. Bryant gives them another option, and it looks like tight ends may play a bigger role in the offense after Irv Smith Jr. led the team in catches and yards against Carolina.

Special teams also factored in. Metchie doesn’t play there, while Braxton Berrios and Justin Watson do, which gives the Texans more flexibility. Collins, Kirk, Higgins, Noel, and Hutchinson all look like locks at receiver, so moving Metchie made sense. It will be interesting to see who the final pieces will be in the Texans receiver room. Will they keep Watson and/or Berrios? We'll find out on Tuesday when the final cuts are made. Stay tuned!

What to watch for against the Lions

It’s all about the offense at this point. The defense is expected to be elite, so the spotlight shifts to Stroud and the rest of the unit. If the offensive line holds up against Detroit and the operation looks sharp, the Texans should be well-positioned to open the regular season on the right foot.

There's so much more to break down! Don't miss the video below as we examine the topics above and much, much more!

The NFL season is almost upon us! Join Brandon Strange, Josh Jordan, and Charlie Pallilo for the Texans on Tap podcast, which drops each Thursday during the preseason! More episodes will ramp up when the regular season begins! We'll go live on YouTube after every regular-season game.

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*ChatGPT assisted.

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