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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Momentum starts at home and the Astros know it

Astros let lead slip late in tough loss to Rays

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Altuve collects three hits in Astros' loss to Mariners

The Astros beat the Mariners, 9-2. Composite Getty Image.

Jose Altuve homered twice and drove in a season-high four runs and Jeremy Peña tripled for his 500th career hit to help the Houston Astros to a 9-2 win over the Seattle Mariners on Thursday night.

It was tied with two outs in the fourth when Jake Meyers singled off George Kirby (0-1) before Cam Smith walked. Mauricio Dubón’s single on a grounder to right field scored Meyers to put Houston on top 3-2.

Peña then sent two more home with his triple off the wall in left-center to make it 5-2 and chase Kirby.

Altuve’s solo shot came with no outs in the fifth to push the lead to 6-2. He connected again with one on and two outs in the sixth to make it 8-2 and give him his 12th career multihomer game.

Houston’s Lance McCullers Jr. allowed five hits and two runs with a season-high eight strikeouts in 4 1/3 innings in his longest start this season. Shawn Dubin (1-0) got the last two outs of the fifth for the win.

Kirby allowed six hits and five runs with four strikeouts in 3 2/3 innings in his season debut after sitting out with inflammation in his throwing shoulder.

Seattle played without Julio Rodríguez after the center fielder was scratched from the lineup about 30 minutes before the first pitch. Manager Dan Wilson said Rodríguez had back tightness and is day to day with the issue.

Dylan Moore homered and Rowdy Tellez had two hits and an RBI on a night the AL West-leading Mariners went 2 for 10 with runners in scoring position.

Tellez gave the Mariners an early lead with an RBI single with two outs in the first. Seattle made it 2-0 when Moore homered to open the second inning.

Altuve hit a sacrifice fly to tie it in Houston’s two-run second.

Key moment

Peña’s triple in the fourth padded the Astros' lead and ended Kirby’s night.

Key stat

Peña is the fifth player in franchise history to reach 500 hits while playing shortstop, joining Roger Metzger (839), Carlos Correa (778), Craig Reynolds (767) and Adam Everett (530).

Up next

Houston RHP Ryan Gusto (3-2, 4.85 ERA) opposes RHP Emerson Hancock (1-2, 6.21) when the series continues Friday night.

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