Tammy Hembrow is a fitness expert and Instagram star from Australia. She has two children and is well-known for her pre- and post-pregnancy body transformation. On social media, she has built an international fitness empire. Tammy Hembrow Workout Routine, Tammy Hembrow Diet Plan, Tammy Hembrow Fitness Regime, and Tammy Hembrow Body Measurements will all be discussed in this article.

Diet Plan

  • Tammy Hembrow Workout Routine, Tammy Hembrow Diet Plan, Tammy Hembrow Fitness Regime, and Tammy Hembrow Body Measurements will all be discussed in this article.
  • Tammy consumes a balanced diet that includes proteins, complex carbohydrates, and healthy fats.
  • Every 2-3 hours, she eats a small meal.
  • After her workouts, Tammy Hembrow consumes protein powder, which aids in the development of her glute muscles.
  • Watermelon, strawberries, apples, grapes, blueberries, and pears are among her favorite fruits.
  • Tammy Hembrow’s favorite vegetables are baby spinach, broccoli, peas, and pumpkin.
  • She eats chicken breast, turkey, fish, plant-based protein, and whey protein in addition to protein powder.
  • Complex carbohydrates, such as brown rice, oatmeal, and potatoes, provide energy and replenish glycogen levels.
  • On weekends, she enjoys eating digestive chocolate biscuits to satisfy her sweet tooth.
  • She stays away from fatty sauces, seasonings, and sugar. Tammy Hembrow Diet Plan is the subject of this article.

Body Measurements: Height and Weight

Name Tammy Hembrow
Birthdate 22nd April 1994
Birthplace Gold Coast, Australia
Age 26 years
Height 5 feet 6 inches
Weight 50 kgs
Body Measurements 34-26-35
Eyes color Blue
Hair Blonde
Profession Fitness mentor and Instagram star
Marital Status Not married
Children Son- Wolf, and Daughter- Saskia
Net Worth $2 million

Tammy Hembrow: Workout Routine

Tammy Hembrow varies her workout routine on a daily basis. She believes that by doing so, the body is kept guessing and is not compelled to repeat the same exercise on a regular basis. She concentrates on her glute, leg, and upper body in particular.

Tammy Hembrow’s Workout consists of the following:

Glute Workout

She has six different exercises that help her to keep her glute toned.

  1. 3 rounds of Smith machine hip thrust 8-10 times.
  2. 3 rounds of Smith machine deadlift 8-10 times.
  3. 3 rounds of single-leg seated leg press 8-10 times.
  4. 3 rounds of the Bulgarian split squat with dumbells 8-10 times.
  5. 3 rounds of the alternating side lunge with dumbells 8-10 times.
  6. 3 rounds of cable kickback 10-12 times.

Leg Workout

She works on glute-focused leg workouts using the Smith machine. It helps in isolating certain muscle groups. There are 8 sets of different exercises.

  1. 3 rounds of squat under tension 10-12 times.
  2. 3 rounds of hip thrust 8-10 times.
  3. 3 rounds of Romanian deadlift 10-12 times.
  4. 3 rounds of curtsey lunge 10-12 times.
  5. 3 rounds of side lunge 10-12 times.
  6. 3 rounds of squat jump 15-20 times.
  7. 3 rounds of kneeling squat 10-12 times.
  8. 3 rounds of donkey kick 10-12 times.

Upper Body Workout

There are 7 sets of exercises.

  1. 3 sets of seated dumbbell shoulder press 10-12 times.
  2. 3 sets of Arnold press 10-12 times.
  3. 3 sets of dumbbell side lateral raise 10-12 times.
  4. 3 sets of the upright cable row 10-12 times.
  5. 3 sets of cable front raise with rope 10-12 times.
  6. 3 sets of cable triceps extension 10-12 times.
  7. 3 sets of standing dumbbell triceps extension 10-12 times.

Full Body Workout

She starts it with a warm-up on the StairMaster for 5-10 minutes so the blood pumps properly. There are 8 sets of exercises.

  1. 3 sets of reverse grip row 12 times.
  2. 3 sets of cable squat 15 times.
  3. 3 sets of glute pull through 12 times.
  4. 3 sets of upright row 12 times.
  5. 3 sets of single-arm lat pulldown 12 times.
  6. 3 sets of bent over kickback 15 times.
  7. 3 sets of hip abduction 12 times.
  8. 3 sets of kneeling cable crunch 15 times.

Home Workout

  1. 4 rounds of jump squat with kickback 15 times.
  2. 4 rounds of mountain climber 20 times.
  3. 4 rounds of burpees 10 times.
  4. 4 rounds of skipping 20 times.
  5. 4 rounds of bicycle crunch 20 times.
  6. 4 rounds of squat jump forward and back 15 times.