Tammy Hembrow Workout – 8 week booty guide
Tammy Hembrow is an Instagram phenomenon. She’s a serial entrepreneur, brand ambassador and a mom of two. Tammy represents manufacturers like Women’s Best, Gymshark and Protein World. She fully understands her followers, giving snippets of lifestyle thrown in with booty and product placement (see under), this has allowed her to develop a following in the tens of millions because of it. We’ve taken note and decided to try the tammy hembrow parents [conversational tone] Hembrow workout. Most notably, the eight week booty guide.
Tammy Hembrow Workout – eight Week Booty Information
To cite Tammy ‘This program is designed for anybody wanting to build an even bigger, spherical, toned, and lifted butt. Lots of girls think it’s not possible to go from pancake booty to a powerful perky butt, but that’s exactly what I’ve accomplished and that’s exactly what this program is designed to help you do.’
This information is cut up up into 2 sections, weeks 1-4 ad 5-8 with a workout split solely targeted on decrease body periods, training three days per week.
Tammy consists of recommendations for cardio and nutrition however only reference to a calorific surplus to build mass, and doesn’t really delve any deeper into it.
The guide (which yow will discover by clicking the image to the correct) splits into train with images showing you kind recommendations and open descriptions of every exercise. She also recommends leaving one relaxation day between workouts. I’d counsel leaving even more as you’ll see below.
Weeks 1-4 Day 1
Barbell Squat – 3×12
Cut up Squat – 3×12 per leg
Vast stance leg press – 3×12
Back extension – 3×12
Barbell hip thrust – 3×12
Cable kick back – three×15 per leg
Day 2
Barbell Squat – three×12
Straight leg deadlift – three×12
Weighted lunges – 3×12 per leg
Smith Machine Step Up – 3×12 per leg
Sumo Squat walk with pulse – three×12
Squat Jumps – 3×20
Day 3
Barbell Squat – three×12
Barbell Hip thrusts – 3×12
Fire Hydrant – three×20 per leg
Cable Kick Back – 3×15 per leg
Cable Hip abduction – three×12 per leg
Squat pulse forty seconds into squat bounce forty seconds
Weeks 5-eight 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 – three×12
Smith Machine Reverse Lunge – three×12 per leg
Elevated kettlebell sumo squat – three×12
Single leg glute bridge – 3×15 per leg
Smith machine donkey kick – three×12 per leg
Squat pulse forty seconds into squat bounce forty seconds
Day 3
Barbell Squat – 3×12
Split Squat – 3×12 per leg
Barbell Glute Bridge – three×12
Walking lune with pulse – three×12 per leg
Cable kick back – 3×15 per leg
Squat pulse forty seconds into squat jump 40 seconds
Our Evaluation of the Tammy Hembrow Workout
Tammy Hembrow’s booty building guide is stuffed with volume, and at first look, each exercise would take well over an hour, doubtlessly an hour and a half in case you partake in some cardio. So that they’re not for those that have time delicate training. You might be also hitting legs 3x per week, there are snippets of decrease back and core, however you’ll start to see imbalances. That’s not such a bad thing if your aim is to build booty, however general, in all probability training legs twice a week is enough.
The nature of this being a downloadable PDF reasonably than a tailored programme makes it non particular to the user. It’s solely geared towards ladies who wish to build their butt. Nevertheless, some females might respond higher to lifting heavier weights in a lower rep range, some may find that hypertrophy exercises within the 12 rep range don’thing for them. So really, analysing your reaction to the exercises and varying them will solely leave you in good stead. I personally could be worn out after 3-4 exercises let alone 6 per training day for large muscle teams with compounds.