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 got out fast and never looked back

Can the Astros afford to lose Isaac Paredes? Composite Getty Image.

Isaac Paredes has been a steady force in the middle of the Astros’ order, but a tweaked hamstring suffered during Thursday’s win over the White Sox may force Houston to recalibrate, again.

If Paredes misses time, the most logical shuffle would see Jose Altuve sliding back to second base, with Mauricio Dubón stepping in at third. It’s a reasonable patch. But internally, there’s also some intrigue around whether Cam Smith—currently thriving in right field—could slide back to his original position on the infield. The idea isn’t without merit; Smith is the club’s best offensive option at third in Paredes’ absence. But defensively, it’s hard to justify moving him right now. Smith made several standout plays in the Chicago series, reinforcing just how important his glove has become to the Astros’ outfield defense. One thing is for sure, the Astros can't afford to play both Dubon and Brendon Rodgers in the infield regularly. The offense would take a huge hit.

Timing, however, might be on Houston’s side. The next stretch of games features the Twins, Athletics, and Angels—three teams the Astros can beat even while navigating lineup instability. It helps that Yainer Diaz and Christian Walker are showing signs of life at the plate. Diaz, in particular, has been red-hot, posting an OPS north of 1.200 over the past week. Walker is batting over .300 during that same span, giving the Astros enough firepower to survive short-term turbulence.

Elsewhere, the outfield presents its own set of choices. Jacob Melton has shown enough in the field to warrant a serious look as Chas McCormick’s replacement when he returns from injury. He’s still searching for consistency at the plate, batting under .200 in his first 10 big league games. But his arm and left-handed bat give manager Joe Espada a little more lineup flexibility—especially with Yordan Alvarez still out and the offense skewing right-handed.

For now, the Astros have room to adjust. But if Paredes ends up missing significant time, they’ll need more than just a few temporary solutions to keep their momentum going.

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

The MLB season is finally upon us! Join Brandon Strange, Josh Jordan, and Charlie Pallilo for the Stone Cold ‘Stros podcast which drops each Monday afternoon, with an additional episode now on Thursday.

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