Tammy Hembrow Workout – 8 Week Booty Guide 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. Everything really changed when I started coming across influencers on Instagram like Tammy Hembrow, who had started off very skinny like me. A 1,200-calorie diet, and being a cardio bunny to.
- My Tammy Hembrow meal plan review probably isn’t the most positive review you will read but hey it’s my opinion and based on other peoples reviews I’m not alone. If you’re a big Tammy Hembrow fan then go for it, I personally don’t think it’s worth the money but hey others seem to have mixed feeling – some like it some don’t so.
- Good enough to eat! Tammy Hembrow unveils pre-MTV Video Music Awards diet in behind-the-scenes video - hours before awkward red carpet snub. By Nicole Douglas For Daily Mail Australia.
30 Oct Tammy Hembrow Workout
![Diet Diet](/uploads/1/1/8/8/118895269/624055180.jpg)
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.
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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!
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Emma Higgins, 20, turned her life around after putting an end to her unhealthy donut and burger diet. Picture: SuppliedSource:Supplied
Welcome to You Got This, news.com.au’s weekly slice of fitness inspiration featuring tips and advice from real women who’ve experienced it all.
Emma Higgins, 20, didn’t realise how quickly she gained weight after working 40 to 50 hour weeks.
The moment she got her license and first full-time job at a pie and donut shop, her diet plummeted, regularly opting for leftover sweets and pasty-laden snacks from the store.
The Melbourne student said while she had “always been the big girl”, she never expected her weight to reach 123kg.
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Emma Higgins, 20, of Melbourne, weighed 123kg at her heaviest. Picture: SuppliedSource:Supplied
“When I was working, I would consume endless amounts of donuts and pies, which were
readily available. For dinners, if I was working late, I would have Hungry Jack’s as it would be the only place open,” the 20-year-old told news.com.au
“On a normal day I would consume a lot of bread, burgers, and all different types of takeaways in large and excessive amounts. I was always eating; when I was bored, I would eat, even if I wasn’t hungry.”
Ms Higgins, who later found herself in a state of depression, said she doesn’t remember a time when she didn’t consume “some sort of takeaway”.
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Her diet mainly consisted of burgers and donuts. Picture: SuppliedSource:Supplied
But that all changed in January this year when she stumbled across a social media post featuring Instagram star Tammy Hembrow’s fitness app, Tammy Fit.
After taking the “plunge” and signing up, the Melbourne local went on to lose an impressive 53kg.
“I’m so glad I did it,” she said. “My mental health has had a drastic change. From being the sad, anxious and depressed person I was at my heaviest, I have become more confident in my body.”
Prior to her transformation, Ms Higgins said she “hated” going out anywhere that involved dressing up.
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However, in January she vowed to turn her life around after stumbling across a Facebook post on Tammy Hembrow’s fitness app. Picture: SuppliedSource:Supplied
After joining the program, Emma went on to lose 53kg. Picture: SuppliedSource:Supplied
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“I hated going clothes shopping, especially with other people as nothing ever fit properly, or I couldn’t go into the types of shops that all my other smaller friends would go into,” Ms Higgins explained.
“I had been playing netball since I was four years old, and it became hard for me to continue to play … I was super unfit and it was just a massive effort to complete a full game.”
Ms Higgins said the biggest challenge during her weight loss journey was changing her attitude towards food and exercise.
“I would dread exercises at the start, until it started to become an outlet for me.”
She went from being a size 18-20 to now a size 10-12, wearing all the clothes “she once dreamt of fitting into”.
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From a size 18-20, she is now a happy size 10-12. Picture: SuppliedSource:Supplied
FITNESS REGIMEN AND DIET
Reece Hawkins
Ms Higgins said it’s a mix of cardio and weights sessions that have contributed to her weight loss.
She has since rejoined her netball team, playing once a week and trains at the gym on the other days.
“I was following my own program that I had made up, which I did all the way up until I started using the Tammy fit app in January, which I have been using ever since,” she said.
“I now currently train five times a week and have done the gym-based Full Body Program, Home Booty and Gym Booty V1.”
She said the biggest challenge during her weight loss journey was changing her attitude towards food and exercise. Picture: SuppliedSource:Supplied
Emma said she has never felt more confident. Picture: SuppliedSource:Supplied
If she is not following the fitness app’s meal guide, Ms Higgins will intermittent fast having her first meal of the day at 1pm.
”It usually consists of tuna and rice, protein pancakes and oats. Then I’ll have a snack, either a fruit salad, sandwich or a wrap and protein shake.”
For dinner, Ms Higgins said it could be anything – in moderation – from a burger, pasta or chicken salad.
She said her goal now is to ‘tighten’ and ‘tone’ her body. Picture: SuppliedSource:Supplied
The 20-year-old is now studying a Bachelor of Physical Education and Sports Science. Picture: SuppliedSource:Supplied
Tammy Hembrow Net Worth
The 20-year-old, who is now studying a Bachelor of Physical Education and Sports Science at Victoria University, said she was still in shock at how far she had come both mentally and physically.
“Some days I look in the mirror in disbelief that I actually did this,” she said.
“I still have a long way to go, I still want to tighten and tone my body, but when I look in the mirror I am so proud of myself.”
Tammy Hembrow Diet Plan
If you’ve got a transformation story you’d like to share, get in touch with [email protected]