With this exercise you get almost everything – exercise videos, a pdf version of the workouts, a meal plan, a booty workout video, supplement guide and a grocery list. Description of every single exercise with a few pictures of Tammy performing the exercise. 8 Week Booty Guide Tammy Hembrow. Description of each exercise with cartoon image demonstrations Cardio recommendations. Publisher: Tammy Hembrow. Language: english. File: PDF, 38.17 MB. Send-to-Kindle or Email. Please login to your account first; Need help? Please read our short guide how. 8 Week Booty Building Guide Tammy Hembrow. Description of each exercise with cartoon image demonstrations Cardio recommendations. Publisher: Tammy Hembrow. Language: english. File: PDF, 2.27 MB. Send-to-Kindle or Email. Please login to your account first; Need help? Please read our short.
Considering trying the Tammy Hembrow method? Read this review before you spend your money!
Hi there! My name is Barbara, and I’m going to be going into my experience with the Tammy Hembrow guide.
I am a single mother of two, who largely works to support herself due to the father being nearly entirely absent from their life.
Long story short, I started to gain a lot of weight after giving birth to my second son — I was more prone to give into my cravings. I got careless. Apparently, my then-husband noticed much of the same, and decided he didn’t want to stick it out as I got unhealthier.
If only he had just talked it out with me, instead of running off with a younger, thinner, model, we could have worked together. But instead, I had the misfortune of walking in on them together one night, after coming home early from visiting with my sister.
The experience left me shaken, as did the resulting break-up. I turned to cravings even more, I lost almost all sense of self-control. It got bad.
Thankfully, I began to realize what I was doing to myself long enough to snap out of it. I wanted to regain control of my health and fitness, to stop blaming others, my cravings, my ex. In that moment of clarity I turned to Google to try and figure out what I could do.
I needed a great workout plan that I could follow to a T to get back to being healthy.
UPDATE: I found a much better alternative, and included my results since swapping to the new program. If you’re interested, keep reading. It’s included at the bottom of this post.
My Tammy Hembrow Fitness Review
I came across the fitness model Tammy while searching on Instagram for inspiration. Immediately, I noticed she had a huge following, so I figured she might be someone to look out for. I also looked at similar instagram models, such as Kayla Itsines.
But I kept coming back to Tammy because she was more active, and I noticed she mentioned her own fitness program. It was perfect timing! I needed someone to guide me through the progress, because I didn’t have time to do proper research and whatever I tried to do on my own always backfired.
I was tired of the fad diets and fad workouts!
Tammy’s guides are expensive. She has three different workout guides – the 8 Week Booty, the At-home Booty, and the Gym Booty (V.2). Each one costs costs $59.99 USD, except for the Gym Booty workout, which costs $67.99! Then the meal plan costs an additional $14.99, so altogether you’re paying $74.98 or more!
I know for some people that’s not a lot of money, but I like week-to-week on a tight budget. I can’t afford to waste money.
But I also couldn’t afford to stay unhealthy. So I made my first mistake, and I bought the program without doing further research.
And overall the eBook guide was… okay. I was hoping it wouldn’t be a simple PDF program, but that’s pretty much all it was. A few images and descriptions of exercises, then I’m off and exercising.
It’s also filled with excess stuff just to pad the pages and make it look more useful than it really is. Some of it was repetitive. And there was only 29 pages…
I was expecting a lot more for my money. Here’s an example page so you see waht I mean:
My Incomplete Tammy Hembrow Results
My disappointment didn’t help, I’m sure, but overall I found the guide really hard to follow. It was super boring and definitely overpriced.
Not to mention you have to add in secret costs, like getting a new gym membership or buying the equipment so you can follow the workouts at home.
When you’re already getting ripped off by the guide you’re following, you don’t want to get ripped off by gym costs or expensive equipment too.
I was so frustrated I took to fitness boards online to see if anyone else could help me out. It turns out, I wasn’t the only one that was disappointed in the Tammy Hembrow booty guide. If only I had looked up other reviews before I bought it…
And don’t get me started on the meal plan.
Bland and expensive! An impressive, and irritating combination. I’ll be honest with you guys, I barely made it a week before I quit the program.
That’s right, I quit! At the end of the day I was just not a fan of Tammy Hembrow’s Workout.
But I wasn’t going to give up. And luckily, I had a few programs recommended to me by the other women who had tried Tammy’s guide and also been disappointed.
I needed one that was going to be cheap, but also actually helpful. Something I could follow to a T. But I knew it would be hard to find…
The Tammy Hembrow Alternative that is CHEAPER and BETTER…
I was upset with my experience with the Tammy Hembrow guide, but I was shocked at how quickly I was able to find a program that SOUNDED better.
Emphasis on SOUNDED. After the Tammy Guide failed me, I was more than skeptical. Still, the new program was cheap and had a lot of value. It had been created by a busy woman, who had gone on to become a fitness icon. And it had great reviews.
The Bikini Body Workouts by Jen Ferruggia.
After looking into the program, determined to do my research properly this time, I was surprised because this program has a great following and many positive comments, reviews, and transformations shared online.
And it wasn’t too expensive. So I was ready to take the plunge once more with this alternative.
Jen Ferrugia’s workout comes with the manual, instructional workout videos, a completely FREE nutrition and diet guide, even shopping lists!
Best of all, you can get the full program for just $29.99!
UPDATE: Thanks to one of my readers, I found out you can get the program for even cheaper at http://www.workingdiscountcodes.com/bikini-body-workouts-coupon/!
Tammy Hembrow Guide vs Bikini Body Workouts
Here’s a visual comparison so you ladies can see what the winner is.
Type | Bikini Body Workouts | Tammy Hembrow |
---|---|---|
12 Week Workout | $29.99 | $59.99 |
Nutritional Guide | FREE | $14.99 |
Supplement Guide | FREE | Not Included |
Shopping Lists | FREE | Not Included |
Interactive Workout Videos | FREE | Not Included |
Total | $29.99 | $74.98 |
It’s plain to see how the Bikini Body Workouts not only gives you more, but is overall a much better deal. Also, Tammy’s workout is an 8-week plan but Jen’s is a 12-week plan.
So you get more content and you get more longevity. And if you’re concerned specifically with getting a better booty, Jen includes a 21-day booty workout for FREE with her guide, and I have to say it reads a lot better than Tammy Hembrow’s eBook!
UPDATE: My Results So Far
Some of you emailed me, asking me to come back. So here I am with my results!
It’s been 6 months. My butt is much firmer!
I wake up in the morning with energy to spare, I don’t get sleepy in the afternoons, and I’m overall a much more positive person – even my friends have noticed the change in the mood.
I mentioned a few months back when I started this journey that I needed something I could follow to a T, and that I was disappointed that Tammy’s guide didn’t keep me motivated. Well Jen is the answer I needed!
She really motivates you through the videos and the guide to keep going, and while I had some issues the first week, I quickly adjusted and have been able to stick with the program since.
I especially love the bikini body nutrition guide, which I’m using to make healthy foods that are truly delicious.
What more can I say? I am in love with the person I have become since starting Jen’s program, and it is by far my favorite thing to recommend to others.
I’ll keep you all updated as I stick with the program, but for now, that’s it for me! If you want to see more incredibly transformations and before-and-after results, visit Jen’s website @ www.bikinibodworkouts.com. And Jen, if you ever find this blog, THANK YOU! This workout is incredible!
Are you looking for free booty building workout plans to build a bigger, tighter, and rounder butt? Then look no more! Get ready to download your very own printable 12 Week Glute Workout Program here.
We know that having a workout plan that includes all the best booty building exercises for you to follow and log your progress in each week is very important when it comes to making the progress necessary to achieve bigger and stronger glutes.
For this reason, in order to help you log and track your progress, I have put together a 12 week glute building workout plan. This booty building program is packed with exercises that will make your booty pop and make you the King of Booty guaranteed!
- There is no signing up for anything.
- We do not collect your email address.
- Just simply click and download.
Our booty building programs are in PDF format and can be downloaded to your computer or tablet, or even to your smartphone. And for those of you who would prefer a hard copy to log your progress, feel free to download and print as many copies as you wish.
TABLE OF CONTENTS
- Free Booty Building Workout Plan: Road To Bigger Glutes
- 12 Week Glute Building Workout Program
- Download our Free 12 Week Workout Plans for Home and Gym
- More Booty Building Workouts for Size and Shape
- How to Transform Your Glutes
- The King of Booty Exercises: Top 5 Lunge Exercises
- 12 Week Glute Transformation: Tips to Make Your Booty Grow
I saw it on Pure Glutes LLC |
Free Booty Building Workout Plan: Your Road To Bigger Glutes
Exercise alone will not guarantee you a bigger butt. For this reason, make sure to read all the tips in this post, as they are crucial in developing bigger, stronger, rounder, and sexier glutes.
Furthermore, we understand that a good glute workout plan should also include butt exercises for both the gym and for those who work out at home. So be sure to check out both!
12 Week Glute Building Workout Program
If you’ve finished reading all the websites you can handle on how to get a firm round butt but don’t know where to begin, then you’ve come to the right place.
Many sites are great at giving you advice on how to exercise your glutes, but they don’t give you a plan or routine to get you started. For this reason, I have created four butt workout routines that you can download and print absolutely free.
This program includes all the top-rated exercises that I personally use and know, for a fact, will add firmness and size to anyone’s glutes if you work hard and are dedicated and stay the course.
Trust me, your persistence will pay off in the end. No pun intended.
This glute workout program is a 3-month butt workout routineyou can easily follow and log your information in to keep track of your progress day by day, week after week, and month after month.
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Download our Free 12 Week Booty Building Programs for Home and Gym
As promised, these are all free glute workout plans and can be downloaded as many times as you need. These downloads include your choice of Home Workout Routines and Gym Workout Routines.
I have included 2 versions to pick from so you can choose which you like the best.
The only difference between versions is the layout; the exercise routine is the same.
However, the Gym Routine is different than the Home Workout Routine due to the lack of exercise equipment one would have at home.
FREE GLUTE BUILDING WORKOUT PLANS
The following glute workout plans are for home workouts and gym workouts and are in PDF format.
Feel free to download and print these free butt workout routines to your phone, computer, or tablet. No sign-ups, no emails…just click and download.
- Using booty bands with these glute exercises will give you better results and help activate your glute muscles for better growth. If you don’t already have some, I would highly recommend making the investment.
DOWNLOAD YOUR 12 WEEK GLUTE PROGRAM
HOME WORKOUT PLAN
DOWNLOAD YOUR FREE 12 WEEK GLUTE PROGRAM
GYM WORKOUT PLAN
*Share with your followers on Twitter…just “CLICK TO TWEET” below.
Sharing…totally free 12 Week Butt Workout Program. No questions asked. Just click and download! Click To TweetMore Booty Building Workouts for Size and Shape
Probably one of the most talked-about topics on women’s fitness blogs is how to build a shapely butt. Of course, the definition of shapely may vary from person to person. For one, it may mean bigger and rounder. For another, it may mean not adding size, but rather shaping your butt to be more round and firm.
- 8 Glute Machines – Enlarge your booty with these butt building machines you can use at home!
That said, the next part of our article will address whether your goal is to build bigger glutes or just tighten and firm up your glutes and how to effectively do each. I will then follow up with some very effective lunge exercises you can perform at the gym or at home with a helpful video demonstration.
And finally, you don’t want to miss out on my top 4 glute transformation tips to help guarantee results.
What is your Goal – Firming or Adding Size to your Glutes?
If your goal is to tighten and tone your glutes, you will want to execute the exercises below without adding weights and performing each exercise with high reps.
If however, your main goal is to add size while keeping your butt round and firm, you will need to use weights and use lower reps per set for each exercise.
Personally, I would suggest using both methods once per week, preferably three to four days apart; meaning two workouts per week. You can always adjust your glute building workout plan later as needed.
Let me emphasize this point again. Something you are not told on most blogs is that adding any significant amount of size to your glutes requires heavy resistance training. This means using weights or maybe even using something like resistance bands or booty bands. Not using weights will mostly tone and shape your glutes, but only add limited size.
So, if you run into an exercise routine that guarantees bigger glutes using only bodyweight exercises and not using weights or any other form of resistance, you are being miss-lead.
Don’t get me wrong. These booty building programs will work to a degree, but at some point, your glutes will no longer feel challenged after using the same resistance day in and day out. So if and when you do hit that wall, it is time to add some resistance to your workout.
How to Transform Your Glutes
The below exercises are guaranteed to transform your glutes into the shape you desire. These exercises will specifically target your glutes and activate muscle stimulation deep inside the muscle where it counts.
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Goal #1: Toning & Firming Your Glutes
If your goal is to tone your glutes without adding any significant amount of size, perform each exercise below 2-3 or even 4 times per week. Perform 4 to 5 sets and 15 or more reps per set for each exercise. The key here is to perform high reps for each set.
Goal #2: Bigger Glutes
If your goal is to add quality size to your glutes, you must perform each exercise 1-2 times per week. Perform 3-4 sets and 8-10 reps for each exercise…and use weights (not your body weight). Always try to use the heaviest weights you can to finish each set. If you can do more than 10 reps, then you need to increase the weight.
An added tip for building bigger glutes is to give yourself at least 3 to 4 days of rest before your next butt workout and get enough protein in your diet for your glutes to grow. Not getting enough protein will sabotage your growth.
Try to get at least your body weight or a minimum of half your body weight in grams of protein. So for example, if you weigh 160 pounds, consume 80 to 160 grams of protein or more each day.
You will notice that my glute building workout plan is a variation of lunge exercises. Lunges are by far the best exercises for building quality glutes. Unlike squats, they are much more effective at targeting your glutes.
Also see my Top 10 Sandbag Lunges for Bigger Glutes & Smaller Waist
Top 5 Lunge Exercises – Your Road To Bigger Glutes
The following exercises can be done with a barbell weight, dumbbells, kettlebell weights, in some cases resistance bands for glutes, or just using your own body weight.
If needed, you can watch the video below to see how some of these lunges are performed.
Bowflex® Bodyweight Workout | 4 Lunges to Tone Your Legs
Watch this video on YouTube
#1 Backward Lunges – From a standing position, take a wide step backward and touch your knee to the floor. Raise back up to an upright position and repeat with the opposite leg.
#2 Forward Lunges – Pretty much the opposite of the reverse lunge.
#3 Lateral Lunges – From a standing position take a wide step to the side and drop until your leg is at least parallel to the floor and raise back up to the original position and repeat with the opposite leg.
#4 Curtsy Lunges – Almost the same as backward lunges accept that you cross your foot over and behind your other leg.
#5 Walking Lunges – My favorite among the lunge exercises is walking lunges. A good idea is to perform these last when your glutes are already pretty exhausted. To get a full-blown pump, keep your steps wide and make sure to touch your opposing knee to the floor when doing walking lunges.
12 Week Glute Transformation Tips For Success
If you want to be successful at building bigger and firmer glutes, I strongly suggest familiarizing yourself with the following glute workout tips. Following these tips will help make your workout routines more effective and give you much better results over time.
Glute Transformation Tip#1
Workout Intensity: To build bigger glutes you must increase intensity over time. This means adding weight to your exercises and forcing reps. You will not see any results or changes if you do the same exercises with the same weights every week and every month.
- Vibrating Foam Rollers – great to use on your glutes & thighs pre and post-workout!
So make sure to log your reps and sets, and how much weight you used for each. It only takes increasing the weights little by little, say every 2 weeks, to make progress. Don’t overdo it. Only adding 5 or 10 pounds every other week or so will make a huge difference in adding size and shape.
Tip#2
Protein is a must: How good would this booty building program be if I didn’t at least inform you of the importance of protein intake. Muscles need protein to grow. Therefore, no matter how hard you work out, if you are not getting at least .5 to 1 gram of protein per pound of bodyweight each day, you will not grow. For example, if you weigh 140 lbs. then get at least 70 to 140 grams of protein per day.
Tip#3
Glute Stretching: The importance of stretching before and during a workout is often overlooked. Glute stretching has many benefits. Some of which include reducing soreness and aiding in muscle growth.
Tip#4
Overtraining and cardio: Working out too often will not allow your muscles to recover and hinder growth. Keep your butt exercise routine under twice per week. You must allow your muscles to grow before you hit them again.
Cardio is great for cardiovascular health and for burning extra calories, but too much will take away from your muscle gains. Back off the cardio on your butt workout day and eat clean.
Get Your Totally Free 12 Week Butt Workout Program Now. The road to bigger glutes is here! Click To TweetTammy Hembrow Workout Guide Pdf Free
![Tammy hembrow workout guide pdf 2017 Tammy hembrow workout guide pdf 2017](/uploads/1/1/8/1/118128348/757666586.jpeg)
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Tammy Hembrow Body
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Tammy Hembrow Fitness Guide Pdf
With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.