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). 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