• Dumbbell Workout Guide
• Workout Guide Pdf

8 Week Behind Building Purchased by Ashley MarshaIl - for their use only Table of Material Disclaimer. 3 About this system. 4 Workout guidelines. 5 Eating recommendations. 6 Cardio. 7 Techniques to Staying Motivatéd. 8 How to use this guide.

9 Week 1-4. 10 Weeks 5-8.

I TRIED TAMMY HEMBROWS WORKOUT GUIDE Alva Velasco. Unsubscribe from Alva Velasco? Tammy Hembrow Opens Up About Her Breakup, Kids and the Kardashians E!

20 2 Copyright © 2016 Tammy Hembrow Fitness Purchased by AshIey Marshall - for théir use just Disclaimer We strongly suggest that you consult with your doctor before beginning this workout plan, as not all workouts are appropriate for various people and amounts of fitness. This system was built for healthful people with a solid baseline of health and fitness.

Tammy Hembrow offers no medical experience or title and cannot suggest which work outs or workouts that will work for a specific person. This plan can be for educational purposes only and should not be utilized as a alternative for professional medical information. You should understand that when you are usually included in any workout or workout plan, there can be the likelihood of physical injuries. If you participate in this workout or workout program, you recognize that you do therefore at your personal risk, are usually voluntarily participating in these actions, assume all risk of injuries to yourself, and agree with the fact to launch and discharge Tammy Hembrow fróm any and aIl statements or causes of motion, recognized or unidentified, arising out of Tammy Hembrow's carelessness. 3 Copyright © 2016 Tammy Hembrow Fitness Purchased by AshIey Marshall - for théir make use of just About this plan I made this workout program as a guide for females wanting to develop a round, toned, elevated booty, and strong hip and legs. I haven't usually acquired a well developed, perky butt. I possess been upward and down with my fat my entire existence and possess got everything from a pancake booty to a dimply cellulite booty with absolutely no color.

Find great deals for Tammy Hembrow 8 Week Booty Program PDF Workout Guide. Shop with confidence on eBay! Skip to main content. EBay: Shop by category. Shop by category. Tammy Hembrow 8 Week Booty Program PDF Workout Guide. 5 product ratings. 5.0 average based on 5 product ratings. Would recommend. With this workout you get everything – workout videos, a pdf version of the workouts, a meal plan, a booty workout video, supplement guide and a grocery list. Best of all, it’s only $29.99 – ohhh, and it’s a 12 week program rather than an 8 week program.

Then as I learned even more about nourishment and began making use of heavier weights my entire body and daily life started to transform and I couldn't be more happy. It'h not always simple, but it is certainly SO worthy of it! This system involves strength training to build lean muscle tissue bulk and help burn unwanted fat. Workouts are planned 3 times a week for 8 days and are designed to provide about quick modifications. By the finish of the 8 weeks your booty will become rounder, even more toned, and raised. To discover results making use of this system it is definitely vital to combine these workout routines with healthy feeding on. I have got included my workout and taking in suggestions that I think will help bring about the best outcomes, in the fastest period frame.

Make sure you go through all my guidelines before starting the program. Once you complete the plan you can reboot it from the beginning.

You will notice I have incorporated some workouts multiple instances throughout the plan. These are usually all my most liked exercises that I sense are nearly all beneficial when focusing on glutes. 4 Copyright © 2016 Tammy Hembrow Health and fitness Purchased by AshIey Marshall - for théir make use of only Workout suggestions. LIFT Large!

You should lift heavy so that it can be hard to complete the final few of reps but you should still have correct type. If you cannot complete with proper form then you need to move lighter until you are usually stronger.

In order to create figure you need to raise weighty!. It's all about thoughts muscle connection! It's important to focus on triggering your butt during the whole range of movement to get the many benefit.

Don't ignore to maintain your core strong. Maintain your primary limited during workouts to help protect your back again and furthermore obtain an extra burn off. Eat a small dinner 30 mins to an hr before your workout so that you have energy. If you exercise on an clear belly you won't have got the energy to place in the optimum work and get the many out of yóur workout.

Push thróugh your heels in most exercises not really your feet. This helps focus on your glutes more.

Remember, this system will only work simply because hard as you do. So provide it your aIl! 5 Copyright © 2016 Tammy Hembrow Health and fitness Purchased by AshIey Marshall - for théir use only Eating suggestions. Eat about 5-6 little foods a time. Consume a dinner high in proteins within 30 minutes to an hr after your wórkout (this could become a protein protein shake or a dinner, or both!).

Make certain you are consuming sufficiently calories and protein to maintenance and create your muscles. If you training too significantly without properly refueling your entire body with enough protein, you received't be able to create a bigger butt!. Consume A Great deal of water!! 3 Litres a day. Eat good sources of protein with every food fish, toned meat (turkey, chicken breast, kangaroo), tofu, eggs, nuts, protein powders.

Eat lots of green vegetables - natural coffee beans, broccoli, spinach, ásparagus. Eat carbs - grain, sweet potato, whole grains, and quinoa. Don't eat any prepared or fast food.

Put on't consume any soft drinks. Consider not really to drink too very much juice or eat too much fruit as fruit consist of a lot of sugar. Use coconut oil or macadamia essential oil for cooking food. Try not to consume as many carbs at night time or when you are usually least energetic. Read labels of everything you consume! Store purchased items frequently have concealed sugar/chemicals 6 Copyright © 2016 Tammy Hembrow Health and fitness Purchased by AshIey Marshall - for théir use only Cardio Notice: If you main objective is just to build muscle mass and a larger rear end, I would recommend quite little cardio. HlIT If you are attempting to shed unwanted fat while framing your behind I recommend finishing 1-2 periods of HIIT (high intensity interval training) a week.

Span training entails an energetic time period and a sleep time period. I like to do HIIT training for 30 secs on and 30 mere seconds off for about 10-15 minutes.

This means you will the workout at a higher intensity for 30 mere seconds and after that sleep for 30 secs before beginning again. Illustrations of HIIT thát you could do are sprints on the fitness treadmill or outside. You can do sprints on an slope to indulge the glutes more. Another option is the bicycle or rowing machine. Low intensity cardio A quick 45 moment walk 3-4 periods a week is a great method to burn extra fat while preserving muscle.

7 Copyright © 2016 Tammy Hembrow Fitness Purchased by AshIey Marshall - for théir make use of only Strategies to Staying Motivated. Fixed goals that you desire to attain. Begin of with easy goals after that as you full them begin setting larger targets. It helps a great deal to have got something particular you're also functioning towards. Create it a daily routine. Try out to workout at the same time daily when feasible. This makes it less difficult as it becomes a routine in your daily life.

Wear't make excuses! Most people reside very busy lifestyles but you have to create your health a priority. If that indicates having to obtain up extra early to move to the gym then perform it. On days you actually don't sense like functioning out, wear't think about it and simply move and do it! The more time you think about it the even more most likely it can be that you won't perform it. Simply get started and you will end up being content you did it. Remind yourseIf that to see outcomes you need to be consistent.

Finally, take pictures! It'h much easier to remain on monitor as soon as you start seeing modifications. So take progress pictures every couple of days. (And keep in mind to hashtag #tammyhémbrowfit so I cán discover your improvement!) 8 Copyright © 2016 Tammy Hembrow Health and fitness Purchased by AshIey Marshall - for théir use only How to make use of this guide Now there are usually 8 weeks in this system. Each 7 days consists of 3 exercises, which are usually to become accomplished with at least 1 day time of relaxation between each workout. I recommend you use the days in between to function other parts of the body. Each day consists of roughly 6 workouts with the amount of pieces and repetitions written after each exercise (eg.

Barbell Squat 3x12 can be 3 models of 12 repetitions). I suggest 45-60 seconds of rest between each set. I possess not included specific weights, as you will use a various quantity of fat to anyone else depending on your power. I recommend using HEAVY dumbbells with correct form.

Never ever compromise type as this can effect in injury. IMPORTANT: If your main goal is certainly to build a BIGGER bottom that will be round, well developed, and lifted you need to eat extra calories everyday so that you develop a caloric surplus. However, if your main goal is usually to LOSE Excess weight while still generating a circular, toned bottom you require to eat less calories in a day so that you produce a calorie debt. There are numerous macro calculators onIine that will inform you how much protein, fat, and carbs you will require to consume for your particular objectives. 9 Copyright © 2016 Tammy Hembrow Fitness Purchased by AshIey Marshall - for théir use only Week 1 - 4 Day 1 Barbell Lift 3x12 - Endure with ft about make width apart with feet pointing slightly outwards. Lift straight down to where legs are parallel with the surface, then push through your pumps back again to standing position.

Divide Lift 3x12 per lower leg - With dumbbells in each hands spot your back again foot raised on a table and lower yourself by bending your front knee, maintaining your knee in range with your foot. Then push through your high heel back again to beginning position. 10 Copyright © 2016 Tammy Hembrow Fitness Purchased by AshIey Marshall - for théir make use of only Wide Stance leg push 3x12 - Spot your feet high and wide on the device. Push through your pumps and completely prolong your knees, then lower the excess weight by bending your knees as reduced as your versatility allows you.

Temporary stop briefly and expand your knees coming back to beginning position. Back extension 3x12 - Lay encounter down on a hyperextension table with ankles under the feet pads. Alter the counter to match your elevation and grab a dish. Begin with your entire body straight and slowly lower your top body making use of your sides and keeping your back directly the entire time. Use your glutes to provide yourself back again up to starting placement. 11 Copyright © 2016 Tammy Hembrow Health and fitness Purchased by AshIey Marshall - for théir make use of just Barbell Hip Drive 3x12 - Sitting down on the terrain with higher back raised on a counter, place barbell on hips and drive through your pumps, increasing your sides as high as you can, pause, then lower sides back lower to starting position.

Dumbbell Workout Guide

Cable kick back 3x15 per calf - Change cable structure to lowest environment and connect ankle band around ankle. Use the device for balance and raise your knee out behind you as high as achievable. Stop and squeeze before gradually lowering lower body back again to beginning placement. 12 Copyright © 2016 Tammy Hembrow Health and fitness Purchased by AshIey Marshall - for théir make use of only Time 2 Barbell Lift 3x12 - Endure with feet about make width aside with feet pointing slightly outwards. Lift straight down to where knees are usually parallel with the surface, then force through your pumps back to standing position.

Direct leg lifeless raise 3x12 - Start with club at cool level. Maintaining your back straight and shoulder muscles back again, lower the club to the ground before raising back to beginning place and squeezing at the top. 13 Copyright © 2016 Tammy Hembrow Fitness Purchased by AshIey Marshall - for théir use just Weighted lunges 3x12 per lower leg - Keeping Dumbbells in each hand, Lunge forward and lower yourself keeping your leg in range with your feet. Then come back to standing by pressing through your heel. Smith Device Stage up 3x12 per calf - Spot a seat or box under the smith.

Step up onto the container generating through your high heel. Squeeze at the top then slowly lower yourself back to beginning position. 14 Copyright © 2016 Tammy Hembrow Fitness Purchased by AshIey Marshall - for théir make use of only Sumo Lift walk with Heart beat 3x12 - Keeping a dumbbell ór kettlebell, with ft greater than make width aside and toes directed outwards, lower yourseIf into a sumó lift. Staying low, get a step forwards and pulse once before walking forwards and duplicating on the opposing leg Squat Leaps 3x20 - Get down into a low squat and push through your high heel sandals introducing yourself into the atmosphere as high as you cán and squeezing át the best. When you land go directly back into a zero and do it again. 15 Copyright © 2016 Tammy Hembrow Fitness Purchased by AshIey Marshall - for théir use only Day time 3 Barbell Lift 3x12 - Remain with ft about shoulder width aside with toes pointing somewhat outwards. Lift lower to where knees are parallel with the surface, then push through your pumps back again to standing position.

Barbell Hip Thrusts 3x12 - Sitting on the ground with upper back elevated on a seat, location barbell on hips and drive through your pumps, increasing your sides as higher as you can, temporary stop, then lower hips down to beginning placement. 16 Copyright © 2016 Tammy Hembrow Fitness Purchased by AshIey Marshall - for théir use only Fire Hydrant 3x20 per lower leg - Move into position on your hands and knees. Maintaining your leg bent, raise your lower body out to the part of your body as high as you can while keeping your back again straight.

Workout Guide Pdf

Squeeze at the top and lower to beginning position without coming in contact with the ground and do it again. Use ankle joint weight loads if accessible. Cable kick back 3x15 per knee - Change cable structure to lowest environment and connect ankle wrist strap around ankle joint. Use the machine for stability and increase your limb out behind you mainly because higher as probable.

Stop and squeeze before gradually decreasing you limb back again to starting position without coming in contact with the floor. 17 Copyright © 2016 Tammy Hembrow Health and fitness Purchased by AshIey Marshall - for théir use just Cable hip abduction 3x12 per lower body - Endure with your foot close collectively and attach the cable to the ankle furthest from the machine. You can keep the machine for stability. Lift your lower body out to the part as high as probable and temporary stop for a moment before slowly lowering back to starting position. 18 Copyright © 2016 Tammy Hembrow Health and fitness Purchased by AshIey Marshall - for théir make use of only Zero pulse 40 mere seconds into zero leap 40 mere seconds - Heart beat at the bottom part of a squat for 40 seconds before going straight into 40 seconds of zero gets. 19 Copyright © 2016 Tammy Hembrow Health and fitness Purchased by AshIey Marshall - for théir use only Days 5 - 8 Time 1 Barbell Lift 3x12 - Endure with ft about make width apart with feet pointing somewhat outwards.

Squat straight down to where knees are parallel with the ground, then drive through your high heels back again to position position. One Leg, Calf Push 3x12 per limb - Perform the same as you wouId if you had been doing a broad stance lower leg press, but making use of one limb at a period and face the part. 20 Copyright © 2016 Tammy Hembrow Health and fitness Purchased by AshIey Marshall - for théir make use of just Smith Machine Action up 3x12 per lower leg - Spot a seat or container under the smith machine and location the bar on your shoulder blades.

Action up onto the box driving through your back heel. Press at the best then slowly lower yourself back again to starting place. Barbell Glute Bridge 3x12 - Place on your back again with the barbell placed over your hips, knees curved, and foot close to your ass. Generate through your high heels lifting your hips upwards as higher as probable and squeeze. Temporary stop for a moment before slowly lowering back again to starting place.

21 Copyright © 2016 Tammy Hembrow Fitness Purchased by AshIey Marshall - for théir make use of only Cable kick back again 3x15 per calf - Modify cable structure to lowest setting and connect ankle band around ankle joint. Make use of the device for balance and raise your knee out behind you simply because higher as achievable. Stop and squeeze before slowly lowering you lower leg back again to starting place without coming in contact with the terrain. 22 Copyright © 2016 Tammy Hembrow Health and fitness Purchased by AshIey Marshall - for théir use only Time 2 Smith Machine Sumo Squat 3x12 - Spot feet more than shoulder width aside with ft pointed outward. Squat down as reduced as easily feasible before driving through your high heels back up to starting position. 23 Copyright © 2016 Tammy Hembrow Health and fitness Purchased by AshIey Marshall - for théir use only Smith Device Change Lunge 3x12 per leg - Endure in lunge placement and flex your front side knee slowly lowering yourself to the ground making certain your knee does not proceed over your ankle. Then drive through your high heel pushing back up to starting position.

Elevated kettlebell Sumo Squat 3x12 - Stand on two systems/benches with foot wider than make width aside. Holding kettlebell in entrance of you, flex your knees reducing yourself mainly because low as comfortably probable before generating through your high heel sandals and pressing yourself back again up to starting placement. 24 Copyright © 2016 Tammy Hembrow Health and fitness Purchased by AshIey Marshall - for théir use only Individual Calf glute bridge 3x15 per calf - Are located on your back with your arms by your side and your legs curved, with ft level on the floor. Maintain one of your hip and legs raised off the surface and drive through the high heel of the opposing leg pushing your sides as high as you can.

Pause and squeeze at the top of the movement after that lower yourself so your rear end almost details the surface before duplicating the movement. Use ankle weights if you have got them. Smith Machine Donkey Kick 3x12 per knee - Unhook the smith device bar and Iower it to thé least expensive position. Place your hand and knees on the ground with your bum close to the club. Place your feet on the bar and drive the bar up-wards behind you simply because higher as achievable using your heel. Pause and squeeze before decreasing back to starting place.

25 Copyright © 2016 Tammy Hembrow Health and fitness Purchased by AshIey Marshall - for théir use only Squat heart beat 40 secs into squat leap 40 mere seconds - Pulse at the base of a zero for 40 seconds before heading straight into 40 seconds of squat jumps 26 Copyright © 2016 Tammy Hembrow Health and fitness Purchased by AshIey Marshall - for théir make use of only Time 3 Barbell Squat 3x12 - Stand with feet about make width aside with feet pointing somewhat outwards. Lift down to where knees are parallel with the surface, then drive through your high heels back again to position position. Split Lift 3x12 per calf - With dumbbells in each hand, place your back foot raised on a bench and lower yourself by bending your top knee. Keeping your leg in series with your foot, push up through your high heel back to begin position. 27 Copyright © 2016 Tammy Hembrow Fitness Purchased by AshIey Marshall - for théir make use of just Barbell Glute Connection 3x12 - Lay on your back again with the barbell positioned over your sides, knees bent, and foot close up to your ass. Drive through your high heel sandals raising your body upwards as high as achievable and press. Pause for a second before slowly lowering hips back to beginning position.

Strolling lunge with heart beat 3x12 per limb - Stage one feet forward, twisting your knee, decreasing yourself so that your back knee is almost coming in contact with the ground. Pulse up and back again down a few inches before driving thróugh the heel óf your front fóot lifting yourself báck to standing pósition. After that step forwards with the opposing foot duplicating the motion.

28 Copyright © 2016 Tammy Hembrow Health and fitness Purchased by AshIey Marshall - for théir make use of only Cable end back 3x15 per calf - Modify cable structure to lowest setting and attach ankle tie around ankle. Make use of the machine for balance and raise your calf out behind you mainly because high as achievable. Temporary stop and press before gradually reducing you calf back to beginning place without touching the ground. Squat heart beat 40 mere seconds into squat jump 40 secs - Heartbeat at the bottom of a squat for 40 seconds before heading directly into 40 secs of squat gets. 29 Copyright © 2016 Tammy Hembrow Health and fitness Purchased by AshIey Marshall - for théir make use of only.