30 Oct Tammy Hembrow Workout
Tammy Hembrow is an Instagram phenomenon. She’s a serial entrepreneur, brand ambassador and a mother of two. Tammy represents brands like Women’s Best, Gymshark and Protein World. She completely understands her followers, giving snippets of lifestyle thrown in with booty and product placement (see below), this has allowed her to develop a following in the millions because of it. We’ve taken note and decided to take a look at the Tammy Hembrow workout. Most notably, the 8 week booty guide.
Tammy told New Idea in 2017 her diet usually consists of lots of lean proteins and eating every two to three hours. “For me lean protein like chicken breast, turkey and fish, really helps, but I find that with trying to build my booty I wasn’t consuming the amount of protein I needed so supplements like protein shakes helped too,” she said. Feb 27, 2018 - Tammy Hembrow seems like a really nice person her workout program just isn't for me. Here's what I really think and the alternative that's working for me. Instagram/Tammy Hembrow ‘I eat every two to three hours,’ she goes on. ‘For breakfast I usually eat oats with Women’s Best protein powder. I always have protein shakes after my workouts and love to eat fish, chicken, turkey, beans and vegetables,’ she adds.
A post shared by ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀Tammy ? (@tammyhembrow) on
To quote Tammy ‘This program is designed for anyone wanting to build a bigger, round, toned, and lifted butt. A lot of women think it’s impossible to go from pancake booty to a strong perky butt, but that’s exactly what I’ve done and that’s exactly what this program is designed to help you do.’
This guide is split up into 2 sections, weeks 1-4 ad 5-8 with a workout split solely focused on lower body sessions, training 3 days per week.
Click to go through to programme
Tammy includes recommendations for cardio and nutrition but only reference to a calorific surplus to build mass, and doesn’t really delve any deeper into it.
The guide (which you can find by clicking the image to the right) splits into exercise with images showing you form recommendations and open descriptions of each exercise. She also recommends leaving one rest day between workouts. I’d suggest leaving even more as you’ll see below.
Weeks 1-4 Day 1
- Barbell Squat – 3×12
- Split Squat – 3×12 per leg
- Wide stance leg press – 3×12
- Back extension – 3×12
- Barbell hip thrust – 3×12
- Cable kick back – 3×15 per leg
Day 2
- Barbell Squat – 3×12
- Straight leg deadlift – 3×12
- Weighted lunges – 3×12 per leg
- Smith Machine Step Up – 3×12 per leg
- Sumo Squat walk with pulse – 3×12
- Squat Jumps – 3×20
Day 3
- Barbell Squat – 3×12
- Barbell Hip thrusts – 3×12
- Fire Hydrant – 3×20 per leg
- Cable Kick Back – 3×15 per leg
- Cable Hip abduction – 3×12 per leg
- Squat pulse 40 seconds into squat jump 40 seconds
Weeks 5-8 Day 1
- Barbell Squat – 3×12
- Single leg, leg press – 3×12 per leg
- Smith Machine step up – 3×12 per leg
- Barbell Glute Bridge – 3×12
- Cable Kick Back – 3×15 per leg
Day 2
- Smith Machine Sumo Squat – 3×12
- Smith Machine Reverse Lunge – 3×12 per leg
- Elevated kettlebell sumo squat – 3×12
- Single leg glute bridge – 3×15 per leg
- Smith machine donkey kick – 3×12 per leg
- Squat pulse 40 seconds into squat jump 40 seconds
Day 3
- Barbell Squat – 3×12
- Split Squat – 3×12 per leg
- Barbell Glute Bridge – 3×12
- Walking lune with pulse – 3×12 per leg
- Cable kick back – 3×15 per leg
- Squat pulse 40 seconds into squat jump 40 seconds
Our Review of the Tammy Hembrow Workout
Tammy Hembrow’s booty building guide is full of volume, and at first glance, each workout would take well over an hour, potentially an hour and a half if you partake in some cardio. So they’re not for those that have time sensitive training. You are also hitting legs 3x per week, there are snippets of lower back and core, but you’ll begin to see imbalances. That’s not such a bad thing if your goal is to build booty, but overall, probably training legs twice a week is enough.
The nature of this being a downloadable PDF rather than a tailored programme makes it non specific to the user. It is solely geared towards ladies who would like to build their butt. However, some females may respond better to lifting heavier weights in a lower rep range, some may find that hypertrophy exercises in the 12 rep range do nothing for them. So really, analysing your reaction to the workouts and varying them will only leave you in good stead. I personally would be worn out after 3-4 exercises let alone 6 per training day for large muscle groups with compounds.
What I would say is that this guide is great for the instagrammer who has seen Tammy and wants to grow her butt, but hasn’t really trained before. By hitting legs 3x a week, you’ll definitely notice a difference, but learn how your body responds, make changes and definitely incorporate some other work into your week.
Please let us know in the comments if you’ve given this a go and how you responded to it!
The young model, Tammy Hembrow, shares her leg and glutes workout routine that will help you get the toned lower body.
Tammy Hembrow usually shares training tips with her followers to help them change bad habits and start training.
In this case, she shares on her YouTube channel an exercise routine to strengthen and tone the lower body like never before.
Feel the heat with these leg exercises that will help you a lot:
Side lunges:
- Assume an athletic standing position, with knees and hips slightly bent, feet shoulder-width apart and head and chest up.
- This will be your starting position. Remaining low, take a slow, lateral step to the right. Keep your toes pointed forward and standstill.
- Extend your left knee, shifting your weight to the right, bending your knee and hip in a side lunge.
- Maintain good posture throughout your spine, keeping your head and chest up.
- Pause at the bottom of the movement, and then extend through the working leg to return to a standing position, transitioning to a lunge to the opposite side
Lunges:
- In the starting position, it is essential to stand with your legs open at shoulder height.
- In the forward step position, it is important that the stride is long enough to allow you to lower your knee to the ground, but without touching it. The torso should remain straight.
- In the last part of the lunge, you must return to the starting position keeping your back straight and without putting all your weight on the knee.
Squats:
- Standing, spread your legs to shoulder width. If you use dumbbells, they can be at the sides of your body (one in each hand) or with your arms stretched out at your sides (at shoulder height). If you use a weight bar, pass it behind your head and hold it with your shoulders.
- Bend your knees to lower your body. Try to keep your thighs parallel to the floor and the imaginary line of your knee not over your toes.
- Hold this position for a few seconds, then return to the starting position. The movement should be slow and paused.
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Leg bridge
- Lie on your back with your hands at your sides and your knees bent.
- Lift your hips off the mat, keeping your back straight, and pause for 1 second.
- Return to the starting position and repeat the movement until the set is complete.
![Tammy Hembrow Diet Tammy Hembrow Diet](/uploads/1/3/4/5/134576145/580243494.jpg)
With these simple exercises, you will be able to achieve great results. You only need to spend time on your training routine and maintain a healthy diet to improve the results of each workout.
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Source: Tammy Hembrow's YouTube Channel.