Tammy Hembrow Workout Routine & Diet Plan 2023

Tammy Hembrow is a well-known Instagram mummy blogger and fitness expert from Australia. Her birthday is April 22, 1994, and she was born in Gold Coast, Australia. She is best known for her pre and post-pregnancy body transformation images on her Instagram account.

She has made an international fitness empire on social media. Here are the workout routine and diet plan Hembrow followed to enhance her fitness, agility, timing, and strength.

Tammy Hembrow’s Body Measurement (Body Stats)

Talking about Tammy Hembrow’s height and body weight, she stands at 5 ft 6 inches and weighs around 50 kg. Moreover, Hembrow has blonde hair and blue eyes.

Tammy Hembrow Workout Routine

Tammy Hembrow follows a strict workout routine. She mostly focuses on her glute, leg, and upper body workout.

Here is Tammy Hembrow’s workout routine:-

Glute Workout

Within this routine, she performs a glute routine by doing a total of 6 different workouts.

Here is Tammy Hembrow’s glute routine:-

1. Smith Machine Hip Thrust (3-round, 8 to 10 times)
2. Smith Machine Deadlift (3-round, 8 to 10 times)
3. Single-Leg Seated Leg Press (3-round, 8 to 10 times).
4. Bulgarian Split Squat with Dumbells (3-round, 8 to 10 times)
5. Alternating Side Lunge with Dumbells (3-round, 8 to 10 times)
6. Cable Kickback (3-round, 10 to 12 times)

Leg Workout

Within this routine, she performs a leg routine by doing a total of 8 different workouts.

Here is Tammy Hembrow’s leg routine:-

1. Squat Under Tension (3-round, 10 to 12 times)
2. Hip Thrust (3-round, 8 to 10 times)
3. Romanian Deadlift (3-round, 10 to 12 times)
4. Curtsey Lunge (3-round, 10 to 12 times)
5. Side Lunge (3-round, 10 to 12 times)
6. Squat Jump (3-round, 15 to 20 times)
7. Kneeling Squat (3-round, 10 to 12 times)
8. Donkey Kick (3-round, 10 to 12 times)

Upper Body Workout

Within this routine, she performs an upper-body routine by doing a total of 7 different workouts.

Here is Tammy Hembrow’s upper body routine:-

1. Seated Dumbbell Shoulder Press (3 sets, 10 to 12 times)
2. Arnold Press (3 sets, 10 to 12 times)
3. Dumbbell Side Lateral Raise (3 sets, 10 to 12 times)
4. Upright Cable Row (3 sets, 10 to 12 times)
5. Cable Front Raises with Rope (3 sets, 10 to 12 times)
6. Cable Triceps Extension (3 sets, 10 to 12 times)
7. Standing Dumbbell Triceps Extension (3 sets, 10 to 12 times)

Full Body Workout

Within this routine, she performs a full-body routine by doing a total of 8 different workouts.

Here is Tammy Hembrow’s full-body routine:-

1. Reverse Grip Row (3 sets, 12 times)
2. Cable Squat (3 sets, 15 times)
3. Glute Pulls Through (3 sets, 12 times)
4. Upright Row (3 sets, 12 times)
5. Single-Arm Lat Pull-Down (3 sets, 12 times)
6. Bent Over Kickback (3 sets, 15 times)
7. Hip Abduction (3 sets, 12 times)
8. Kneeling Cable Crunch (3 sets, 15 times)

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Home Workout

Within this routine, she performs a home routine by doing a total of 6 different workouts.

Here is Tammy Hembrow’s home routine:-

1. Jump Squat with Kickback (4-round, 15 times)
2. Mountain Climber (4-round, 15 times)
3. Burpees (4-round, 15 times)
4. Skipping (4-round, 15 times)
5. Bicycle Crunch (4-round, 15 times)
6. Squat Jump Forward and Back (4-round, 15 times)

This is all information about Tammy Hembrow’s workout routine.

Tammy Hembrow’s Diet Plan

Tammy Hembrow follows a clean and healthy diet plan. She usually eats small meals every 2 to 3 hours, and her diet consists of Watermelon, Strawberries, Apples, Grapes, Blueberries, Pears, Spinach, Broccoli, Peas, Pumpkin, Chicken breast, Turkey, Fish, Plant-based protein, whey protein, Brown rice, Oatmeal, Potatoes, etc. She avoids heavy sauces, seasonings, and sugar.

Here is Tammy Hembrow’s diet plan:-

• She loves consuming fruits like watermelon, strawberries, apples, grapes, blueberries, and pears.
• Tammy Hembrow prefers baby spinach, broccoli, peas, and pumpkin in veggies.
• Besides protein powder, she usually eats chicken breast, turkey, fish, plant-based protein, and whey protein.
• She loves to eat complex carbs like brown rice, oatmeal, and potatoes.

This is all information about Tammy Hembrow’s diet plan.

FAQ Regarding Tammy Hembrow

How many hours a day does Tammy Hembrow work out?

• Tammy Hembrow usually works out for 3 hours a day. Her workout includes Glute, Leg, Upper Body, Full Body, and  Home workout.

What does Tammy Hembrow eat in a day?

• Tammy Hembrow usually eats 3 to 4 meals a day. Her diet consists of Watermelon, Strawberries, Apples, Grapes, Blueberries, Pears, Spinach, Broccoli, Peas, Pumpkin, Chicken breast, Turkey, Fish, Plant-based protein, whey protein, Brown rice, Oatmeal, Potatoes, etc.

How many calories does Tammy Hembrow eat a day?

• Tammy Hembrow usually eats 1.9k calories a day.

How much is Tammy Hembrow’s net worth?

• Tammy Hembrow is a well-known Instagram mummy blogger and fitness expert from Australia who has a net worth of approximately $ 2 million.