8 Week Booty Building
Purchased by Ashley Marshall --
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Table of Contents
Disclaimer.................................................................................. 3 About this program............................................................. 4 Workout tips ............................................................................ 5 Eating guidelines ................................................................... 6 Cardio .......................................................................................... 7 Secrets to Staying Motivated ........................................ 8 How to use this guide......................................................... 9 Week 1-4 .................................................................................. 10 Weeks 5-8 .............................................................................. 20
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Disclaimer We strongly advise that you consult with your physician before beginning this workout program, as not all exercises are suitable for different individuals and levels of fitness. This program was built for healthy individuals with a solid baseline of fitness. Tammy Hembrow has no medical experience or title and cannot suggest which exercises or workouts that will work for a specific individual. This program is for educational purposes only and should not be used as a substitute for professional medical advice. You should understand that when you are involved in any exercise or workout program, there is the possibility of physical injury. If you engage in this exercise or workout program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Tammy Hembrow from any and all claims or causes of action, known or unknown, arising out of Tammy Hembrow’s negligence.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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About this program I made this workout program as a guide for women wanting to build a round, toned, lifted booty, and strong legs. I haven’t always had a toned, perky butt. I have been up and down with my weight my entire life and have had everything from a pancake booty to a dimply cellulite booty with absolutely no tone. Then as I learnt more about nutrition and began using heavier weights my body and life began to transform and I couldn’t be happier. It’s not always easy, but it is SO worth it! This program involves strength training to build lean muscle mass and help burn fat. Workouts are scheduled 3 days a week for 8 weeks and are designed to bring about quick changes. By the end of the 8 weeks your booty will be rounder, more toned, and lifted. To see results using this program it is vital to combine these workouts with healthy eating. I have included my workout and eating tips that I believe will help bring about the best results, in the fastest time frame. Make sure you read all my tips before starting the program. Once you finish the program you can restart it from the beginning. You will notice I have included some exercises multiple times throughout the program. These are all my favourite exercises that I feel are most beneficial when targeting glutes.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Workout tips • LIFT HEAVY! You should lift heavy so that it is difficult to finish the last couple of reps but you should still have proper form. If you cannot finish with proper form then you need to go lighter until you are stronger. In order to build curves you need to lift heavy! • It’s all about mind muscle connection! It’s important to focus on activating your glutes during the entire range of motion to get the most benefit. • Don’t forget to keep your core strong. Keep your core tight during exercises to help protect your back and also get an extra burn. • Eat a small meal 30 minutes to an hour before your workout so that you have energy. If you exercise on an empty stomach you won’t have the energy to put in the maximum effort and get the most out of your workout. • Push through your heels in most exercises not your toes. This helps focus on your glutes more. • Remember, this program will only work as hard as you do. So give it your all!
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Eating guidelines • Eat about 5-6 small meals a day. • Consume a meal high in protein within 30 minutes to an hour after your workout (this could be a protein shake or a meal, or both!) • Make sure you are consuming enough calories and protein to repair and build your muscles. If you exercise too much without properly refueling your body with enough protein, you won’t be able to build a bigger butt! • Drink A LOT of water!! 3 Litres a day • Eat good sources of protein with every meal fish, lean meat (turkey, chicken breast, kangaroo), tofu, eggs, nuts, protein powders • Eat lots of green vegetables - green beans, broccoli, spinach, asparagus • Eat carbs – rice, sweet potato, whole grains, and quinoa • Don’t eat any processed or fast food • Don’t drink any soft drinks • Try not to drink too much juice or eat too much fruit as fruits contain a lot of sugar • Use coconut oil or macadamia oil for cooking • Try not to eat as many carbs at night or when you are least active • Read labels of everything you eat! Store bought items often have hidden sugar/chemicals
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Cardio
Note: If you main goal is only to build muscle and a bigger butt, I would recommend very little cardio.
HIIT
If you are trying to lose fat while shaping your booty I recommend completing 1-2 sessions of HIIT (high intensity interval training) a week. Interval training involves an active period and a rest period. I like to do HIIT training for 30 seconds on and 30 seconds off for about 10-15 minutes. This means you will the exercise at a high intensity for 30 seconds and then rest for 30 seconds before starting again. Examples of HIIT that you could do are sprints on the treadmill or outside. You can do sprints on an incline to engage the glutes more. Another option is the bicycle or rowing machine. Low intensity cardio A brisk 45 minute walk 3-4 times a week is a great way to burn fat while preserving muscle.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Secrets to Staying Motivated • Set goals that you wish to achieve. Start of with simple goals then as you complete them start setting bigger goals. It helps a lot to have something specific you’re working towards • Make it a daily routine. Try to workout at the same time everyday when possible. This makes it easier as it becomes a habit in your daily life. • Don’t make excuses! Most people live very busy lives but you have to make your health a priority. If that means having to get up extra early to go to the gym then do it. • On days you really don’t feel like working out, don’t think about it and just go and do it! The longer you think about it the more likely it is that you won’t do it. Just get started and you will be happy you did it. • Remind yourself that to see results you need to be consistent. • Lastly, take photos! It’s easier to stay on track once you start seeing changes. So take progress photos every couple of weeks. (And remember to hashtag #tammyhembrowfit so I can see your progress!)
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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How to use this guide There are 8 weeks in this program. Each week consists of 3 workouts, which are to be done with at least 1 day of rest between each workout. I suggest you use the days in between to work other parts of the body. Each day consists of roughly 6 exercises with the number of sets and reps written after each exercise (eg. Barbell Squat 3x12 is 3 sets of 12 repetitions). I recommend 45-60 seconds of rest between each set. I have not included specific weights, as you will use a different amount of weight to anyone else depending on your strength. I recommend using HEAVY weights with proper form. Never compromise form as this can result in injury. IMPORTANT: If your main goal is to build a BIGGER butt that is round, toned, and lifted you need to consume extra calories everyday so that you create a caloric surplus. However, if your main goal is to LOSE WEIGHT while still creating a round, toned butt you need to consume less calories in a day so that you create a caloric deficit.
There are many macro calculators online that will tell you how much protein, fat, and carbs you will need to consume for your specific goals.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Week 1 - 4 Day 1 Barbell Squat 3x12 - Stand with feet about shoulder width apart with toes pointing slightly outwards. Squat down to where knees are parallel with the ground, then push through your heels back to standing position.
Split Squat 3x12 per leg – With dumbbells in each hand place your back foot elevated on a bench and lower yourself by bending your front knee, keeping your knee in line with your foot. Then push through your heel back to starting position.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Wide Stance leg press 3x12 – Place your feet high and wide on the machine. Push through your heels and fully extend your knees, then lower the weight by bending your knees as low as your flexibility allows you. Pause briefly and extend your knees returning to starting position.
Back extension 3x12 – Lie face down on a hyperextension bench with ankles under the foot pads. Adjust the bench to suit your height and grab a plate. Start with your body straight and slowly lower your upper body using your hips and keeping your back straight the entire time. Use your glutes to bring yourself back up to starting position.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Barbell Hip Thrust 3x12 – Sitting on the ground with upper back elevated on a bench, place barbell on hips and drive through your heels, extending your hips as high as you can, pause, then lower hips back down to starting position.
Cable kick back 3x15 per leg – Adjust cable tower to lowest setting and attach ankle strap around ankle. Use the machine for balance and raise your leg out behind you as high as possible. Pause and squeeze before slowly lowering leg back to starting position.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Day 2 Barbell Squat 3x12 - Stand with feet about shoulder width apart with toes pointing slightly outwards. Squat down to where knees are parallel with the ground, then push through your heels back to standing position.
Straight leg dead lift 3x12 – Start with bar at hip level. Keeping your back straight and shoulders back, lower the bar to the ground before lifting back to starting position and squeezing at the top.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Weighted lunges 3x12 per leg – Holding Dumbbells in each hand, Lunge forward and lower yourself keeping your knee in line with your foot. Then return to standing by pushing through your heel.
Smith Machine Step up 3x12 per leg - Place a bench or box under the smith. Step up onto the box driving through your heel. Squeeze at the top then slowly lower yourself back to starting position.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Sumo Squat walk with Pulse 3x12 – Holding a dumbbell or kettlebell, with feet greater than shoulder width apart and toes pointed outwards, lower yourself into a sumo squat. Staying low, take a step forward and pulse once before stepping forward and repeating on the opposite leg
Squat Jumps 3x20 – Get down into a low squat and push through your heels launching yourself into the air as high as you can and squeezing at the top. When you land go straight back into a squat and repeat.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Day 3 Barbell Squat 3x12 - Stand with feet about shoulder width apart with toes pointing slightly outwards. Squat down to where knees are parallel with the ground, then push through your heels back to standing position.
Barbell Hip Thrusts 3x12 – Sitting on the ground with upper back elevated on a bench, place barbell on hips and drive through your heels, extending your hips as high as you can, pause, then lower hips down to starting position.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Fire Hydrant 3x20 per leg – Go into position on your hands and knees. Keeping your knee bent, lift your leg out to the side of your body as high as you can while keeping your back straight. Squeeze at the top and lower to starting position without touching the ground and repeat. Use ankle weights if available.
Cable kick back 3x15 per leg – Adjust cable tower to lowest setting and attach ankle strap around ankle. Use the machine for balance and raise your leg out behind you as high as possible. Pause and squeeze before slowly lowering you leg back to starting position without touching the ground.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Cable hip abduction 3x12 per leg – Stand with your feet close together and attach the cable to the ankle furthest from the machine. You can hold the machine for stability. Lift your leg out to the side as high as possible and pause for a moment before slowly lowering back to starting position.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Squat pulse 40 seconds into squat jump 40 seconds – Pulse at the bottom of a squat for 40 seconds before going straight into 40 seconds of squat jumps.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Weeks 5 - 8 Day 1 Barbell Squat 3x12 - Stand with feet about shoulder width apart with toes pointing slightly outwards. Squat down to where knees are parallel with the ground, then push through your heels back to standing position.
Single Leg, Leg Press 3x12 per leg – Do the same as you would if you were doing a wide stance leg press, but using one leg at a time and face the side.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Smith Machine Step up 3x12 per leg - Place a bench or box under the smith machine and place the bar on your shoulders. Step up onto the box driving through your heel. Squeeze at the top then slowly lower yourself back to starting position.
Barbell Glute Bridge 3x12 – Lay on your back with the barbell placed over your hips, knees bent, and feet close to your bum. Drive through your heels lifting your hips upwards as high as possible and squeeze. Pause for a moment before slowly lowering back to starting position.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Cable kick back 3x15 per leg – Adjust cable tower to lowest setting and attach ankle strap around ankle. Use the machine for balance and raise your leg out behind you as high as possible. Pause and squeeze before slowly lowering you leg back to starting position without touching the ground.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Day 2 Smith Machine Sumo Squat 3x12 – Place feet further than shoulder width apart with feet pointed outward. Squat down as low as comfortably possible before driving through your heels back up to starting position.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Smith Machine Reverse Lunge 3x12 per leg – Stand in lunge position and bend your front knee slowly lowering yourself to the ground making sure your knee does not go over your ankle. Then drive through your heel pushing back up to starting position.
Elevated kettlebell Sumo Squat 3x12 – Stand on two platforms/benches with feet wider than shoulder width apart. Holding kettlebell in front of you, bend your knees lowering yourself as low as comfortably possible before driving through your heels and pushing yourself back up to starting position.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Single Leg glute bridge 3x15 per leg – Lie on your back with your arms by your side and your knees bent, with feet flat on the floor. Keep one of your legs elevated off the ground and drive through the heel of the opposite leg pushing your hips as high as you can. Pause and squeeze at the top of the motion then lower yourself so your butt almost touches the ground before repeating the motion. Use ankle weights if you have them.
Smith Machine Donkey Kick 3x12 per leg – Unhook the smith machine bar and lower it to the lowest position. Place your hand and knees on the ground with your bum close to the bar. Place your foot on the bar and drive the bar upwards behind you as high as possible using your heel. Pause and squeeze before lowering back to starting position.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Squat pulse 40 seconds into squat jump 40 seconds – Pulse at the bottom of a squat for 40 seconds before going straight into 40 seconds of squat jumps
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Day 3 Barbell Squat 3x12 - Stand with feet about shoulder width apart with toes pointing slightly outwards. Squat down to where knees are parallel with the ground, then push through your heels back to standing position.
Split Squat 3x12 per leg – With dumbbells in each hand, place your back foot elevated on a bench and lower yourself by bending your front knee. Keeping your knee in line with your foot, push up through your heel back to start position.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Barbell Glute Bridge 3x12 – Lay on your back with the barbell placed over your hips, knees bent, and feet close to your bum. Drive through your heels lifting your hips upwards as high as possible and squeeze. Pause for a moment before slowly lowering hips back to starting position.
Walking lunge with pulse 3x12 per leg – Step one foot forward, bending your knee, lowering yourself so that your back knee is almost touching the ground. Pulse up and back down a few inches before driving through the heel of your front foot lifting yourself back to standing position. Then step forward with the opposite foot repeating the motion.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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Cable kick back 3x15 per leg – Adjust cable tower to lowest setting and attach ankle strap around ankle. Use the machine for balance and raise your leg out behind you as high as possible. Pause and squeeze before slowly lowering you leg back to starting position without touching the ground.
Squat pulse 40 seconds into squat jump 40 seconds – Pulse at the bottom of a squat for 40 seconds before going straight into 40 seconds of squat jumps.
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Copyright © 2016 Tammy Hembrow Fitness Purchased by Ashley Marshall --
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