TAMMYHEMBROW
At-home
booty
program Tow to use this guide:
‘Complete the first 3 days of workouts for weeks l-4 with at least 1 day restin_
between to allow muscles to recover. Then move on te the next 3 days for
weeks S-8. This means you workout using the program 3 days per week
What you need:
‘These exercises can be done with ust bodyweight but i highly recommend using
‘dumbbels for the exercises. Using dumbbels thot ars heavy for you con bring
‘about better/faster results. If you use dumbbells, recommend using a weight
thats heavy enough that makes the lost few reps quite dificult
Remember:
‘Mind-muscle connection is SO important. ‘You need to really focus on ond!
SQUEEZE your gutes os Nord as you con during the exercises. The more you
practice mind-muscle connection the easier it will become,
Be sure to use slow and controled movements, keeping the muscle under tension
the entire time
Disclaimer
We strongly advise that you consult with your physician before beginning this
workout program as not all exercises ore stitable for dfferent individuals ond
levels of fitness: This progrom wos bul (or healty individuals with @-solkd
baseline of fitness. Tommy Hembrow has no medical experience or tite and
cannot suggest which exercises or workouts that wil work for a specific indviduat
This program is for educational purposes only and should net be used as.0
substitute for professional medical advice. You should understand ther when)
you ate involved in any exercise or workout program, there is the possibilty of
physical injury. f you engage in this exorcise or workout program, you agree that
you do 80 at your own risk ore voluntonily porticipoting in these activities, ossume
Ol risk of injury 10 yourself, ond agree to release and discharge Tommy Hembrow
from ary ond al claims or couses of action. known or unknown, arising out of
Tommy Hembrows negigence:
TAMMY HEMBROW Introduction
| created this program for oll the lodies wanting to buld o bigger/perkier booty
without having to go to the gym. The gym can be a great place to build glites
but sometimes we just dont get achance to moke it thers for one reason or
another. Luckily for us, it’s totally possible to bulk o better butt at home with
Tittle or no weights
‘Tammy’ cating tips
‘Aheothy det rch in protein is paromiount to seeing success with ony workout
program. Here are some of my top tips when it comes to nutrition:
(1. Eot 4-6 mesis 0 day
(02. Drink A LOT of woterl Atleast 3
Litres a doy
103, Eat good sources of proteln such
{95 fish, leon meat (turkey. chicken
‘breast. kangoreo, leon boot), tofu. egge
(04. Eat vegetables such os green
beans, broccol, spinach, kale
(05, Eat complex corbs such os brown
tice, sweet pototo, whole grains, ond
quinoa
06.00 NOT ect any processed or fost
food
(07,00 NOT dink ony soft rinks
98. Try not to crink too much juice or
‘20k too much frut os fruits contona
let of sugar. Limit to1-2 servings ody
(08, Fee! free to have a cheat meal
‘every 142 weoks if you think t wileip
{you stay on track. it won't do any harm
‘ond may actualy benefit you
10..Get into c good sleeping routne
bby moking sure you're getting enough
sleep, going to seep ot the some time
‘every night. ond getting up early
21 Use coconut cil or macadamia ol for
cooking
12. Try pot te eat ds many corbsat
night or when you ore least active
13, Wetch your portion size and eat
‘unt satisfied nct untl youre stulfed
14, Don't ads soit or sugar to ony of
‘your meals
35, Drink o protein shoke straight after
‘your workout or eat a high protein meal
Secrets to staying motivated:
(1, Set goals that youwant to ochieve:
it helps ta hawe specific aks you ore
working towards to keep you focused
(92. Make workng out port of your
routine. Try toworkout at the some
time whenever possible. This makes it
easier for it to become a habit
93. Dont make excuses! Most pecnie
Ive very busy ves. but you have to
make your health a priority, If that
means you have to get up extra eerly
to.g0to the gym. then dot!
(04.0n the doys that youdon't fee
ke working out. don think about it
‘ond just go do itl The longer you think
‘about it, the more tkely i that you
won't doit. Just get storted and you
willbe hoppy you sia
05, Remind yourself thot you need to
bbe consistent if you wont to seerosults
6, Lastly, cke photos) I's eosier to
stay on track once you start seeng
changes. Sotoke progress photos
every couple of weeks (ond remember
to hashtag fommyhembrow!it or tog
me so con see your progress).
TAMMY HEM BROW
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