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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How the Astros face a familiar power with new questions

Cam Smith continues to swing a hot bat! Photo by Tim Warner/Getty Images.

The Houston Astros wrapped up yet another series win this week, this time taking two of three from the struggling Colorado Rockies at Coors Field. Despite missing several key players and a bullpen that wasn’t fully available, the Astros continued their recent run of success, pushing their record to 52-35.

Manager Joe Espada appeared to be playing the long game in the rubber match on Thursday. After Houston rallied to tie the game in the seventh inning, Espada stuck with reliever Jordan Weems instead of turning to his high-leverage arms. That decision, while frustrating to some fans hoping for the sweep, underscored the team’s cautious approach to workload management as they navigate a long season.

One bright spot continues to be rookie Cam Smith, who delivered again in the clutch with a two-run triple in the seventh inning on Thursday. Smith has been Houston’s most dependable bat with runners on base and is quickly settling into the cleanup role—a rarity for a first-year player but one he’s earned with his poise and production.

 

Off the field, the biggest storyline continues to be Yordan Alvarez’s injury. After reports surfaced that the slugger had experienced a setback in his return from a fractured hand, the team clarified that the issue is inflammation, not the fracture itself. Astros general manager Dana Brown said Alvarez received injections to address the irritation and is expected to rest for now. Encouragingly, the Astros say the fracture is no longer a concern, and while there’s still no definitive timeline for his return, the overall tone from the club was optimistic.

The transparency around Alvarez’s situation is part of a larger shift. After being criticized in recent seasons for vague injury updates, the Astros have begun issuing daily availability reports. It’s a move that signals the front office is trying to regain some trust with the media and fans after a stretch of frustrating ambiguity around player health.

Now, the Astros head to Los Angeles for a marquee matchup with the defending champion Dodgers. Friday’s opener will feature Lance McCullers Jr. making just his second start since returning from the injured list. McCullers gave up eight runs in his return against the Cubs and will be under the spotlight as he looks to settle back into form. Control will be the key, as walks have long been McCullers’ Achilles’ heel.

Saturday sets the stage for one of the most anticipated pitching matchups of the season: Framber Valdez versus Shohei Ohtani. With both teams fighting for positioning in their respective divisions, this weekend in LA should serve as a measuring stick—and perhaps a postseason preview.

There's so much more to get to! 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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