Tammy Hembrow Exercise – 8 Week Booty Guide

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Tammy Hembrow is an Instagram phenomenon. She’s a serial entrepreneur, model ambassador and a mom of two. Tammy represents brands 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 hundreds of thousands because of it. We’ve taken note and decided to try the tammy hembrow reece hawkins instagram [follr.me] Hembrow workout. Most notably, the eight week booty guide.

Tammy Hembrow Workout – 8 Week Booty Guide
To quote Tammy ‘This program is designed for anybody eager to build an even bigger, round, toned, and lifted butt. Quite a lot of women think it’s inconceivable to go from pancake booty to a strong perky butt, but that’s exactly what I’ve performed and that’s precisely what this program is designed that can assist you do.’

This information is cut up up into 2 sections, weeks 1-four ad 5-8 with a exercise split solely focused on decrease body periods, training 3 days per week.


Tammy contains recommendations for cardio and vitamin but solely reference to a calorific surplus to build mass, and doesn’t really delve any deeper into it.

The information (which you can find by clicking the image to the best) splits into exercise with images showing you kind suggestions and open descriptions of every exercise. She also recommends leaving one rest day between workouts. I’d recommend leaving even more as you’ll see below.

Weeks 1-4 Day 1
Barbell Squat – three×12
Break up Squat – three×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 – 3×12
Straight leg deadlift – 3×12
Weighted lunges – 3×12 per leg
Smith Machine Step Up – three×12 per leg
Sumo Squat walk with pulse – three×12
Squat Jumps – three×20
Day three
Barbell Squat – three×12
Barbell Hip thrusts – three×12
Fire Hydrant – three×20 per leg
Cable Kick Back – 3×15 per leg
Cable Hip abduction – three×12 per leg
Squat pulse 40 seconds into squat jump forty seconds
Weeks 5-eight Day 1
Barbell Squat – three×12
Single leg, leg press – three×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 – 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 40 seconds into squat leap forty seconds
Day three
Barbell Squat – three×12
Break up Squat – 3×12 per leg
Barbell Glute Bridge – 3×12
Walking lune with pulse – 3×12 per leg
Cable kick back – three×15 per leg
Squat pulse 40 seconds into squat jump forty seconds
Our Review of the Tammy Hembrow Exercise
Tammy Hembrow’s booty building guide is full of volume, and at first glance, every exercise would take well over an hour, potentially an hour and a half in case you partake in some cardio. So they’re not for those who have time sensitive training. You might be additionally hitting legs 3x per week, there are snippets of decrease back and core, but you’ll begin to see imbalances. That’s not such a bad thing in case your purpose is to build booty, but total, probably training legs twice a week is enough.

The nature of this being a downloadable PDF quite than a tailored programme makes it non particular to the user. It is solely geared towards ladies who wish to build their butt. Nonetheless, some females might reply 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 workouts and ranging them will only depart you in good stead. I personally can be worn out after three-4 workout routines not to mention 6 per training day for big muscle groups with compounds.