At-home

booty
program

Purchased by Jamie Emery -- jemery3218@gmail.com | for their use only

 Introduction
I created this program for all the ladies wanting to build a bigger/perkier booty
without having to go to the gym. The gym can be a great place to build glutes
but sometimes we just don’t get a chance to make it there for one reason or
another. Luckily for us, it’s totally possible to build a better butt at home with
little or no weights.

Tammy’s eating tips

A healthy diet rich in protein is paramount to seeing success with any workout
program. Here are some of my top tips when it comes to nutrition:

01. Eat 4-6 meals a day
02. Drink A LOT of water!! At least 3
Litres a day
03. Eat good sources of protein such
as fish, lean meat (turkey, chicken
breast, kangaroo, lean beef), tofu, eggs
04. Eat vegetables such as green
beans, broccoli, spinach, kale
05. Eat complex carbs such as brown
rice, sweet potato, whole grains, and
quinoa
06. DO NOT eat any processed or fast
food
07. DO NOT drink any soft drinks
08. Try not to drink too much juice or
eat too much fruit as fruits contain a
lot of sugar. Limit to 1-2 servings a day
09. Feel free to have a cheat meal
every 1-2 weeks if you think it will help
you stay on track, it won’t do any harm
and may actually benefit you
10. Get into a good sleeping routine
by making sure you’re getting enough
sleep, going to sleep at the same time
every night, and getting up early
11. Use coconut oil or macadamia oil for
cooking
12. Try not to eat as many carbs at
night or when you are least active
13. Watch your portion size and eat
until satisfied not until you’re stuffed
14. Don’t add salt or sugar to any of
your meals
15. Drink a protein shake straight after
your workout or eat a high protein meal

Secrets to staying motivated:

01. Set goals that you want to achieve.
It helps to have specific goals you are
working towards to keep you focused
02. Make working out part of your
routine. Try to workout at the same
time whenever possible. This makes it
easier for it to become a habit
03. Don’t make excuses! Most people
live very busy lives, but you have to
make your health a priority. If that
means you have to get up extra early
to go to the gym, then do it!
04. On the days that you don’t feel
like working out, don’t think about it
and just go 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
05. Remind yourself that you need to
be consistent if you want to see results
06. 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 or tag
me so I can see your progress!)

2
AT- HOM E B OOT Y P ROGRAM

Purchased by Jamie Emery -- jemery3218@gmail.com | for their use only

 How to use this guide:
Complete the first 3 days of workouts for weeks 1-4 with at least 1 day rest in
between to allow muscles to recover. Then move on to the next 3 days for
weeks 5-8. This means you workout using the program 3 days per week.

What you need:

These exercises can be done with just bodyweight but I highly recommend using
dumbbells for the exercises. Using dumbbells that are heavy for you can bring
about better/faster results. If you use dumbbells, I recommend using a weight
that is heavy enough that makes the last few reps quite difficult.

Remember:
Mind-muscle connection is SO important. You need to really focus on and
SQUEEZE your glutes as hard as you can during the exercises. The more you
practice mind-muscle connection the easier it will become.
Be sure to use slow and controlled 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 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.

3
AT- HOM E B OOT Y P ROGRAM

Purchased by Jamie Emery -- jemery3218@gmail.com | for their use only

 WEEKS 1-4
This week of workouts
should be repeated
throughout your first
four weeks.

4
P REGN A N CY P ROGRAM

Purchased by Jamie Emery -- jemery3218@gmail.com | for their use only

 DAY 01
WEEKS 1-4

3x15 Squat superset romanian deadlift 3x15 Squat with side leg raise
*(A superset is doing one set of the first exercise and then
immediately doing a set of the second exercise without a break)

Squat: Romanian deadlift: • Place your feet shoulder width apart with toes pointed slightly out

• Place your feet shoulder width
apart with toes pointed slightly out
• Bend at the knees as you lower
your butt down parallel to your
knees
• Then push through your heels and
squeeze your glutes as you stand
back up
• Bend at the knees as you lower your butt down parallel to your knees
• Bend forward at the hips with
only a slight bend in your knees • As you stand back up, raise your leg to the side as high as you can before
until your back is parallel with the returning to the starting position
ground
• Then use your glutes to bring
yourself back up to standing
position

3x15 Reverse crossover lunge with knee raise 3x15 Glute bridge

• Start in standing position
• Step one leg out behind the opposite leg and lunge down as close to the
floor as you can
• Then push through your front leg to raise yourself back up and raise your
knee before returning to the starting position
• Start on the floor with your feet flat on the ground
• Push through your heels as you lift your butt upwards as high as you can
• Squeeze and hold for a moment before lowering your butt back to the
ground

3x15 Back bows 3x20 Side steps

AT- HOM E B OOT Y P RO GRAM

• Start by lying on your stomach and lift your legs arms as high as you can. • Begin in a squat and step from side to side while staying low the entire time
• Squeeze and hold for a moment before lowering back down

Purchased by Jamie Emery -- jemery3218@gmail.com | for their use only

 DAY 02
WEEKS 1-4

3x15 Squat with pulse 3x15 Standing kickbacks

• Place your feet shoulder width apart with toes pointed slightly outwards
• Bend at the knees as you lower your butt down parallel to your knees
• Then push through your heels and squeeze your glutes as you raise
yourself a few inches
• Lower youself down again and then return to starting position
• Use a wall to stabilize yourself
• Lift your leg out behind you as high as possible
• Squeeze and hold for a moment before lowering your leg back down
• Do not rest your leg on the ground until you have finished the prescribed
reps
• Then switch legs

3x15 Side raises 3x30 Donkey kicks

• Use a wall to stabilize yourself • Start on your hands and knees

• Lift your leg out to your side as high as possible
• Squeeze and hold for a moment before lowering your leg back down
• Do not rest your leg on the ground until you have finished the prescribed
reps
• Then switch legs
• Keep your knee bent as you lift your foot to the ceiling as high as you can
• Squeeze and hold for a moment before lowering your leg back down to
starting position
• Do not let your leg rest on the ground until you have finished the prescribed
reps
• Then switch legs

3x20 Fire hydrants 3x15 Bow taps

AT- HOM E B OOT Y P RO GRAM

• Start on your hands and knees • Start on your hands and knees with one leg out behind you crossing over
the other leg
• Keep your knee bent as you raise your leg out the side
• Keep your leg straight and raise it as high as you can, moving it slowly over
• Squeeze and hold before lowering your leg back down to starting position
in a circular motion out to the side
• Do not let your leg rest on the ground until you have finished the prescribed
reps
• Then switch legs

Purchased by Jamie Emery -- jemery3218@gmail.com | for their use only

 DAY 03 * REPEAT THIS CIRCUIT 4 TIMES WITH A MINUTE
BREAK IN BETWEEN EACH ROUND
WEEKS 1-4

1min. Squats 45sec. Squat pulse

• Place your feet shoulder width apart with toes pointed slightly out
• Bend at the knees as you lower your butt down parallel to your knees
• Then push through your heels and squeeze your glutes as you stand
back up
• Place your feet shoulder width apart with toes pointed slightly outwards
• Bend at the knees as you lower your butt down parallel to your knees
• Then push through your heels and squeeze your glutes as you raise
yourself a few inches and then lower yourself back down
• Keep pulsing up and down for the entire 45 seconds

45sec. Jump squats 45sec. Split jumps

• Place your feet shoulder width apart with toes pointed slightly out • Start low in a lunge position
• Bend at the knees as you lower your butt down parallel to your knees • Jump and switch legs repeatedly for the entire 45 seconds
• Then push through your heels and squeeze your glutes as you jump as high
as you can

45sec. Donkey kicks finished with 20 second pulse

AT- HOM E B OOT Y P RO GRAM

• Start on your hands and knees

• Keep your knee bent as you lift your foot to the ceiling as high as you can
• Squeeze and hold for a moment before lowering your leg back down to
starting position
• Do not let your leg rest on the ground until you have finished the 45
seconds
• Then squeeze and pulse your leg up and down for 20 seconds before
7 switching legs

Purchased by Jamie Emery -- jemery3218@gmail.com | for their use only

WEEKS 1-4

WEEKS 5-8
This week of workouts
should be repeated
throughout your next
four weeks.
AT- HOM E B OOT Y P RO GRAM

Purchased by Jamie Emery -- jemery3218@gmail.com | for their use only

 DAY 01
WEEKS 1-4

4x20 Alternating side lunge 4x12 Walking lunges

• Start with feet wider than shoulder width apart and toes pointed slightly • Step forward and lower yourself into a lunge
outwards
• Push through your front heel as you lift yourself and bring your back leg
• Bend your knee as you lower yourself towards one side forward into a lunge
• Push through your heel as you raise yourself back up and over to the other
side

4x15 Sumo squat with pulse 3x12* Single leg romanian deadlift
30 second pulses after every set *per leg

• Place feet wider than shoulder width apart with feet pointed slightly • Start in a standing position
outwards
• Bend forward at your hips and raise your leg back so that it is parallel with
• Lower yourself into a squat and then push through your heels to stand the ground
back up
• Use your glutes (of your standing leg) to lift your upper body and move
• Once you have finished the prescribed reps, pulse up and down for 30 yourself back to starting position
seconds.

3x20 Glute bridge 3x15 Standing kickback superset/standing

side raises
AT- HOM E B OOT Y P RO GRAM

• Start on the floor with your feet flat on the ground Standing kickbacks:
• Push through your heels as you lift your butt upwards as high as you can • Use a wall to stabilize yourself
• Squeeze and hold for a moment before lowering your butt back to the • Lift your leg out behind you as high
ground as possible
• Squeeze and hold for a moment
before lowering your leg back down
• Do not rest your leg on the
9 ground until you have finished the
prescribed reps
• Then switch legs
Side raises:
• Use a wall to stabilize yourself
• Lift your leg out to your side as
high as possible
• Squeeze and hold for a moment
before lowering your leg back down
• Do not rest your leg on the
ground until you have finished the
prescribed reps
• Then switch legs

Purchased by Jamie Emery -- jemery3218@gmail.com | for their use only

 DAY 02
WEEKS 1-4

3x15 Squat into reverse lunge 3x12 Single leg squat

• Place your feet shoulder width apart with toes pointed slightly out
• Bend at the knees as you lower your butt down parallel to your knees
• Then move one of your legs out behind you into a lunge
• Push through your heel and bring your leg back to squatting position and
then repeat with the other leg
• With your arms out in front of you for balance, lift one leg out in front of
you and slowly bend the other leg squatting down as far as possible before
pushing through your heel back up to starting position
• It can be difficult to get low when you first start practicing this exercise so
only go as low as is comfortable

3x20* Donkey kicks/superset straight leg kicks 3x20 Fire hydrants with knee extend
*per leg *per leg

Donkey kicks:
• Start on your hands and knees
• Keep your knee bent as you lift
your foot to the ceiling as high as
you can
• Squeeze and hold for a moment
before lowering your leg back down
to starting position
Straight leg kicks:
• Do the same motion for a donkey
kick but with a straight leg
• Start on your hands and knees
• Keep your knee bent as you raise your leg out the side
• Then extend your knee and raise your leg up
• Squeeze and hold before lowering your leg back down to starting position
• Do not let your leg rest on the ground until you have finished the prescribed
reps
• Then switch legs

3x15 Bow taps 4x20 Side steps

AT- HOM E B OOT Y P RO GRAM

• Start on your hands and knees with one leg out behind you crossing over • Begin in a squat and step from side to side while staying low the entire time
the other leg
• Keep your leg straight and raise it as high as you can, moving it slowly over
in a circular motion out to the side

10

Purchased by Jamie Emery -- jemery3218@gmail.com | for their use only

 DAY 03 * REPEAT THIS CIRCUIT 4 TIMES WITH A MINUTE
BREAK IN BETWEEN EACH ROUND
WEEKS 1-4

30 sec.
1min Single leg glute bridge walk each side
Reverse crossover lunge with knee up jump

• Start on the floor with your feet flat on the ground
• Raise one leg and push through your heels as you lift your butt upwards as
high as you can
• Squeeze and hold for a moment before lowering your butt back to the
ground and switch legs
• Start in standing position
• Step one leg out behind the opposite leg and lunge down as close to the
floor as you can.
• Then push through your front leg to raise yourself back up and jump with
your knee raised before returning back down and repeating

45 Knee to squat jump 45 Jump squats

sec. sec.

• Begin kneeling on your knees and step up one foot at a time into a squat • Place your feet shoulder width apart with toes pointed slightly out
• Jump as high as you can before landing back into a squat • Bend at the knees as you lower your butt down parallel to your knees
• Then step back down onto your knees and repeat the motion starting with • Then push through your heels and squeeze your glutes as you jump as high
the other opposite leg each time as you can

20 45 sec.
Squat walk with pulse Fire hydrant with knee extend
steps each side
AT- HOM E B OOT Y P RO GRAM

• Place your feet shoulder width apart with toes pointed slightly outwards
• Bend at the knees as you lower your butt down parallel to your knees
• Then push through your heels and squeeze your glutes as you raise
yourself a few inches
• Lower yourself down again (pulse)
• Then take a step forward one leg at a time and pulse between each step
11
• Start on your hands and knees
• Keep your knee bent as you raise your leg out the side
• Then extend your knee and raise your leg up
• Squeeze and hold before lowering your leg back down to starting position
• Do not let your leg rest on the ground until you have finished the prescribed
reps
• Then switch legs

Purchased by Jamie Emery -- jemery3218@gmail.com | for their use only

Purchased by Jamie Emery -- jemery3218@gmail.com | for their use only