Curvey Gurl Fitness

The sciatic nerve is the largest nerve in your body, it’s runs from the lower back down each leg going through the buttocks. This nerve carries both movement and feeling information and is vital to connecting the spinal cord to the muscles in the leg and foot.

Curvey Day Thursday!!!! Let’s get back in the gym on those legs again! You will perform each exercise for 10-12 reps for 3 sets. Here are the muscles you will be working on today!

Leg press: quads, hamstrings, glutes

Lying Hamstring Curl: hamstrings, lower back, glutes
Followed w/ back extension

Lunges w/barbell: quads, glute, hamstrings

Squat w/ plate lift: quads, glutes, hamstring, anterior deltoids

Kickbacks: glutes, hamstrings

Wednesday is hump day…let’s make it a pump day…working the upper body. Here’s the muscles each exercise will be working. Do 10-12 reps for 3 sets.

Bent over rows: lats, rear deltoids, upper back

Lateral sweeps: lats, anterior deltoids

Cable rows: lats, traps, rear deltoids

Tricep pushdown: triceps

Upright row: traps, shoulders

Chest flye: pectoral (chest muscles)

Tuesday’s are for abs and core. Perform eqch exercises for 45 seconds rest for 15 seconds. Perform for 3-4 rounds. Here is what muscles you are working on today

Scissor kicks: lower abdomen, hip flexors, quads

Plank: core muscles and supporting abdomen muscles

Frontal raises: anterior deltoids

Plank toe touch: obliques, lower abdomen, core muscles

Russian twists: obliques, lower back, abdomen

Palm to elbows: biceps, triceps, deltoids, abdomen

Flutter kicks: lower abdomen, hip flexors

Let’s start this week off and get it out the way. Let’s do those legs. Below is a description of what muscles each exercise is working.

Smith Machine deep seated squats: works glutes, quads, and hamstrings

Lunges: works quads, hamstrings, glutes, and calves

Hip thrusts: works glutes, hamstrings, and quads

Abductors (on machine): works glutes and outer thigh

Romanian deadlifts: works hamstrings and glutes

🚨let’s get it!🚨
It doesn’t matter if you are slow to start on your fitness or already started your journey and want to switch it! It’s Monday! Let’s start this week off right! Here’s a nice a little workout. If you don’t have a weight plate, a dumbbell or any weighted object (even your child) is a good substitution! Happy Monday!

Curvey Gurl Fitness will be back up and running next week…with an all new look. There will be weekly recipes 1 meal, 1 treat. Weekly smoothie/Juice recipe. Weekly herbal corner, the pros and cons of using said herbs. More detailed exercises videos breaking down form. This won’t be your typical fitness page. We will also be incorporating drill videos for volleyball to help those players who want to advance as well. See y’all next week!

Everyone knows if I was given a choice to use only one thing in the gym, the cable systems would be it. Cable machines provide constant tension while you lift and lower the weight. muscle growth, toning, and strength increases are directly based on how much tension is placed on the muscle during the exercise. I love lower body workouts in particular on the cables because of how it works and the muscles it works (quads, hamstrings, calves, minimus, medius, maximus) Give it try. I promise. You’ll feel it.

I great lower body workout to get you sweating. Left it open ended so you can go between machines, cables, barbell, or dumbbells. The options are endless and will make it easier for you to stay consistent and never get bored.

Start your week off with this killer upper body workout!