Edge-Booty-Workbook-Ingrid Romero PDF

Before You Get Started...
The Edge Booty Extreme Program is designed to be a lifestyle change.

It is not a quick fix fad diet that is not sustainable.
This program has plenty of food and a good amount of GOOD carbs. Carbs are
not your enemy when they are being used properly. You must have carbs in your
diet to build muscle and have energy to function. They are the brains source of
energy and your body needs them in order to lose weight in a healthy way.
Carbohydrates are NOT Evil!

Eliminating your carbs to lose weight is
not sustainable and not the answer. To
lose weight and keep it off simply follow the
EDGE BOOTY meal plan.. It doesn’t get any
easier than that. Don’t over think it. Just
follow it, don’t cheat, be patient and the
results will come..
Before you Get Started
Our plan is proven through thousands of

success stories. No need to search anywhere
else. The answer is in your plan.
It will take a couple weeks of consistency for your metabolism
and body to adjust to the new diet and workouts and to
start to see visible results
The most important thing is to never GIVE UP.
You can literally do this program multiple times and get
amazing results. If you do continue the program beyond
the 30 days make sure to progress with the workouts and
intensity as you are getting stronger and in better shape.
In order to MAXIMIZE your potential with this program you
want to make sure you are following the program as closely
as possible. Your nutrition is going to be about 75% of your
results. “You can never out train a bad diet”
You also want to make sure your intensity level is up to par.
Everyone’s intensity level is going to be a bit different but we all
know when we have given our all with a workout.
INGRIDROMERO.COM IMPORTANT BEFORE YOU BEGIN | 30 DAY TOTAL BOOTY 2

The more you put into the program the
more you will get out of it. You will need
dumbbells for some of the exercises.
When deciding how much weight you
should be using it will depend on your
strength. You want to use a weight that
is challenging but still able to keep great
form. Remember form over everything!
Take Your Before Pics (trust me on this)

Make sure to take your BEFORE pictures. I know right now you are probably
thinking there is no way I’m taking a picture of myself in a bikini or sports bra and
shorts. But I can promise you that a!er busting your butt over the next 30-60
days you are going to wish you would have taken that before picture.
Progress pics are also the best way to track results. We 100% never base progress
off of the number on the scale. Use your initial pictures to compare with your
current pictures to track your amazing results.
The best time to take pictures is first thing in the morning on an empty stomach.
Make sure to wear a bikini and or shorts and a sports bra. You will want to take
front and back pictures making sure they are visible and in front of a clean
background.
Feel free to post your awesome transformation in the private Facebook group
The Edge Zone to show off your success and to help inspire others. Make sure to
follow our instagram @edgebootyextreme and hashtag #Edgebooty so we can
see your results and follow your progress.
Illness and Training
Please be SMART in regards to illness and training! If you
are SICK... DO NOT TRAIN!
You will only make yourself sicker and prolong the
time that you are not getting the full benefits of
your training!
Stay home, take CARE of yourself, get BETTER
and THEN go back to your workouts!!!
Your health is the most important thing.
Support “The Edge Zone”

You don’t have to be alone in your
journey. As an Edge Booty Extreme
member you get access to our private
FB support group; “The Edge Zone.”
Click here to request to join (your
request will be approved within 24-
48 hours). We encourage you to post
your progress including your highs and
lows as you go through the program.
We are here to help you along the way.
Ingrid Romero Joe Discuillo

Arnold Classic Overall Champion, Team EDGE Co-Founder & Master
3x NPC Overall Champion, Trainer, Nutrition Expert, Personal
Competition Bikini Designer, Trainer (NASM, AFAA & USAWL
Team EDGE Co-Founder & Certified CPT)
Successful Online Fitness Coach

What People Are Saying About
EDGE BOOTY EXTREME
I completely suffered from “Pancake Butt”…
“I completely suffered from pancake butt. I had no definition from
my back to my hamstrings, and it was the one thing I really didn’t
know how to “fix”.
The Edge Booty Extreme workouts are intense, and get you sweating
like crazy. I saw a huge improvement in my glutes within the first
month.
My butt was tighter and the most sculpted it had ever been. The
workouts not only give you great definition in your legs but the
overall drop in body fat gets you looking super toned all over. I can’t
recommend it enough!”
What People Are Saying...
Chelsea Clark
Team Edge Athlete
“Edge Booty Extreme exercises keep my workouts interesting…”

“Before the EDGE booty I limited myself to a few traditional leg
exercises and focused on lifting as heavy as possible. I was strong but
I wasn’t getting the results I wanted.
While I still weight train I now train in a way tailored to achieve the
look so many women desire- strong, slender and lean.
The EDGE Booty Extreme workouts have introduced me to a variety

of new exercises used to specifically target glutes and create a well
balanced physique.
These Edge Booty Extreme exercises keep my workouts interesting

and most importantly effective in reaching my goals. It is so rewarding to finally see the results I have
worked so hard for.
Joe and Ingrid have created the winning formula to build, lift and tighten your Edge Booty with the
exercises and rep ranges found in this Edge Booty Extreme program! Thank you Team EDGE!”
Samantha Karr
Team Edge Athlete
INGRIDROMERO.COM WHAT PEOPLE ARE SAYING | 30 DAY TOTAL BOOTY 5

EDGE BOOTY EXTREME
I was not genetically blessed in the “booty” department…
“Booty, I have to admit, is a sensitive subject for me! Coming from
the Asian descent, I was not genetically blessed in the “booty”
department. When I first joined Team EDGE and all the girls would
talk about their “EDGE Booties”… I was honestly discouraged.
Well, after a few sessions doing the “EDGE Booty Extreme Workouts”
by my coaches Ingrid and Joe, I understood how these EDGE Booties
were made! These glute exercises are intense, and target every part of
your glute muscles.
Joe and Ingrid are geniuses at coming up with so many different

exercises, and they ALL work! I love that I don’t have to just do squats
and walking lunges repeatedly every day. With the EDGE Booty workouts, I find my booty workouts to
be both challenging and rewarding with GREAT results.
I have been with the team for a little over a year now, and my booty has grown. You don’t need be
genetically blessed to have glutes with these effective workouts. I am proud to say I have an “EDGE
Booty” now and they keep growing. Thank you Ingrid and Joe!”
Nana Kim
Team Edge Athlete
In just “1 month” it looks like I got a butt lift…

“I’ve always been an athlete and never really thought about how
much better my glutes could look until I started the Edge Booty
Extreme Program.
In just 1 month it looks like I got a butt lift and it just gets better
everyday!!”
Margarita Fernandez
Team Edge Athlete

EDGE BOOTY EXTREME
“I was a mess, 206 lbs and my saggy derriere was covered in cellulite…”
“When I came to Ingrid and Joe, I was a mess, 206 pounds and
my saggy derriere was covered in cellulite. Fast forward 22 weeks,
and I walked on stage as a NPC bikini competitor, with one of the
nicest trunks out there!
I am a personal trainer and group fitness instructor, and thought

all I had to do was heavy squats and deadlifts to create that nice
round famous Ingrid Romero Edge Booty. Boy was I wrong!
I was introduced to a whole new world of glute and leg workouts

that left my glutes begging for MORE! I learned the best
techniques and supersets to shape not only my entire body, but
especially my bottom half.
Now, I no longer wear men’s baggy sweatpants to workout or leggings every single day to hide my
shape. I refuse to let anything that is not fitted or booty and body flattering touch this body, as I make
it a point to be proud and confident in the skin I am in, and accentuate that Edge Booty like I bought it.
Joe Discuillo and Ingrid Romero really are better than plastic surgeons!”
Bianca White
Green Bay, Wisconsin

Table of Contents
2 Before you Get Started 32 Bosu Ball Single Leg Glute
Bridge
5 What People Are 33 Stability Ball
Saying... 33 Hamstring Curl
34 Split Jumps
12 All About Your Booty 35 Lateral Bound
12 Basic Anatomy of the Glutes 36 Box Jumps
14 How Our Glutes Age 37 Jumps With High Knees
16 Myths & Misconceptions 37 Leap Frogs
38 Jump Squats
18 Planning To Compete?
18 Glute & Lower Body 39 Cool Down & Stretch
Guidelines for Fitness 40 Quad Stretch
Competitors 40 Hamstring Stretch
41 Figure 4 Stretch
19 Ingrid’s Favorite Booty 41 Spinal Rotation
Sculpting Exercises
20 Hip Flexor Stretch 42 The Upper Body Plan
20 Side Hip Abduction 43 Seated Dumbbell Press
21 Glute Bridge 44 Seated Dumbbell Bent-Over
21 Squat Rear Delt Raise
22 Donkey Kicks 45 Front Dumbbell Raise
46 Side Dumbbell Raise
23 Top Booty Shaping 47 Y-Raise
Moves 48 Dumbbell Upright Row
24 Squat With A Lateral Leg Raise 49 Bent-Over Dumbbell Row
25 Squat With A Kickback 50 Push-Ups
26 Forward Lunge 51 Dumbbell Chest Press
27 Reverse Lunge 52 Standing Dumbbell Curl
28 Lateral (Side) Lunge 53 Standing Dumbbell Hammer
29 Curtsy Lunge (With Optional Curl
Step) 54 Bench Dips
30 Bosu Ball Lunge 55 Dumbbell Skull Crusher
31 Side Step With A Band
INGRIDROMERO.COM TABLE OF CONTENTS | 30 DAY TOTAL BOOTY 8

Table of Contents
56 30 Days To A Fabulous Backside
59 HIIT 10 Worksheet
60 Chest and Arms Worksheet
61 Shoulder and Back
Worksheet
62 Edge Booty Workout
Schedule
63 The Booty Beautiful
Nutrition Plan
66 30 Day Meal Plan
81 Grocery List - Regular
82 30 Day Vegan Meal Plan
97 Grocery List - Vegan
98 Always Looking Boot-i-Ful From
Behind!
99 Maintenance Booty
99 Vacation Booty
100 Edge Booty Express Workout
101 Supplements
INGRIDROMERO.COM TABLE OF CONTENTS | 30 DAY TOTAL BOOTY 9

30 DAY TOTAL BOOTY &
BODY WORKOUT PRORAM
Ingrid Romero
Your backside, behind, derriere, tush, concern has always been with the size,
rump, posterior, fanny, buttocks, shape, and overall look of glutes
bottom, bum – the names as they are shown off onstage
(and nicknames) for what’s during fitness competitions!
said to be the largest, This is your opportunity to
most powerful and athletic benefit from my personal
muscle in the body go on experiences in getting my
and on. I’m talking about own glutes (or my “tushy”
your gluteus maximus, as I refer to it) in shape,
or what most fitness as well as training other
professionals will refer to fitness competitors to do
as your “glutes.” so. In this book, I’m going
to give you the steps
With both the upper and you need to attain the
lower muscle fibers in smooth, tight, round,
the glutes working both and beautiful glutes
independently and you’ve always wanted!
together, your glutes
are directly involved I’m writing this eBook
in hip extension, hip because women
abduction, and hip o"en ask me about
external rotation. That what they can do
means that whether you to achieve better
are walking, running, tone in their glutes
jumping, squatting, and hamstrings. I
kicking, climbing, mean, what woman
throwing, or swinging, doesn’t want a firm
your glutes are backside free of
involved. dimples, cellulite
and saddle bags?!
Now, glute strength is Take that desire
absolutely critical to and multiply it
athletic performance, by 100 when it
but up until comes to
this point, fitness
my primary
INGRIDROMERO.COM ALL ABOUT YOUR BOOTY | 30 DAY TOTAL BOOTY 10

models and competitors. This area has always been a really
common problem, because unless you’re genetically gi"ed most
women tend to store and carry fat deposits in the rear. Coming
from a personal perspective, my tushy has always been quite
ample and I’m on the shorter side, so I’ve made it a priority
to work hard and keep it firm and tight. As a result of my hard
work, I’m now known for my amazing glutes, and now I get to
share my knowledge with you!
First, I’m going to cover the basic anatomy that everyone
needs to know when training their glutes. As you might
have noticed, as our birthdays accumulate in number,
our glutes tend to change. We need to learn how to
work WITH those changes, accommodate, and adapt.
Next, I’m going to cover some training myths and
misconceptions as well as some competition-specific
guidelines. For some, this conversation will involve
making necessary changes in your nutrition plan
as well. Eating a nutritious, well-balanced diet and
staying hydrated is an absolute must for anyone
trying to achieve tight, lean muscle tone. Staying
away from refined sugar and processed foods,
and limiting alcohol and dairy are MUSTS in this
process.
And finally, I’m going to provide you with a
comprehensive training guide, including some
cherished power moves, so that you can start
to better tone and tighten your own glutes.
Of course I’ll provide you with information
on how to maintain all of your hard work.
I hope that this book covers all of the
information you need to effectively tighten,
tone and shape your glutes. Don’t hesitate – start now!
And make sure to check in with me at IngridRomero.
com from time-to-time for new information, updates,
and maybe even some new and exciting exercises for your
glutes!
Your friend and coach,
Ingrid

Basic Anatomy of the Glutes
As I mentioned in my intro, the
“glutes” that we’ll be working
on make up the largest, and
most powerful muscle group in
the body, and form the shape of
the buttocks.
We’re going to be focusing
on the Gluteus maximus, the
Gluteus medius, the Gluteus
minimus, and by the default,
the iliotibial tract (or IT band).
Now these muscles are meant
for extension and external
rotation of the hip, along with
strong stabilization of the hip
joint.
The Gluteus Maximus is the largest muscle in your body, the largest muscle
within the glutes, and the most superficial of all the gluteus muscles.
» It originates along the crest of the pelvic bone and attaches to the back of
the upper portion of the thigh bone (the femur) and the IT band. This creates
All About Your Booty
a direct connection between the trunk and the lower body.

» The Gluteus Maximus plays a major role in hip extension and pelvis stabilization
throughout moves like
walking, running, sitting,
and li"ing.
» O"en when individuals
experience lower back, hip
or knee pain and weakness,
it’s actually due to weak
glutes. Keeping this
muscle strong and toned
will not only look good, it
will support the majority of
activities that you perform
on a daily basis.
Basic Anatomy of the Glutes
The Gluteus Medius is shaped kind of like a pork chop, and it is located slightly
outside of your pelvis. The Gluteus Minimus is the smallest of all three muscles
in your glutes, and it sits right beneath your Gluteus Medius.
» The Gluteus Medius originates
on the ilium between the iliac
crest and the posterior gluteal
lines, and its posterior third is
covered by the Gluteus Maximus
(so it sits a little deeper).
» The Gluteus Medius and Gluteus
Minumus work together to
control thigh abduction, which
involves pulling the thigh away
from the midline.
» The Gluteus Medius and Gluteus
Minimus also work together to
control hip extension, along with
internal and external rotation of
the thigh.
» The Gluteus Medius and the Gluteus Minimus are especially important to
stability and function while you’re walking, as they allow you to transfer
weight to one leg without the pelvis dropping to the opposite side.
What does all of this mean to you? All that you need to understand is that we
have multiple muscles that we are trying to target in shaping your glutes. It’s not
just one single muscle, but three in particular that we need to attend to. While
the Gluteus Maximus makes up the majority of your tush, strengthening and
working with the Gluteus Medius and Gluteus Minimus, along with your IT Band
and your hamstrings, is critical to achieving the best overall look.
Now genetics definitely play a role here. The way your backside ultimately looks
(no matter what shape it’s in) depends a lot upon your torso length, or the height
of your pelvis. Depending on your body type, some individuals have a longer
pelvis, thus a longer and “squarer” looking rear end, and those with a shorter
pelvis may have a tush that’s shorter and rounder.
In addition to your genetic make up – nutrition, posture and exercise play a
critical role in determining your glute shape. My goal is to provide you with a
series of compound exercises that will tone and tighten the glutes, along with
some dynamic plyometric moves that will certainly challenge your body as well
as provide a greater caloric burn. Even if you have some difficult genetics to deal
with, everyone can make changes that positively affect the shape and look of
their body!
How Our Glutes Age
Even though your glutes make up the effect, resulting in a saggy or
largest and most powerful muscle in wrinkled look. So any large weight
your body, they are still made of the gains or losses may result in skin
same things as the rest of your body - that doesn’t respond as well to
muscle fiber, fat, skin, and other tissues.
toning techniques and that no
longer bounces back into place like
Our faces, for example, have the same it used to, no matter what you do to
underlying components, and so you tighten the area.
can expect many of the same changes
to occur with your tush as you see » Another development you might
happening with your face as you age. see is excess fat being stored in your
backside, where you never used
» To begin with, thankfully most to have it before. This is the body
backsides have been shielded from naturally redistributing fat stores,
the aging effects of the sun for a and you might also find unexpected
majority of their existence. If you’ve excess fat in your thighs and hips.
spent a great deal of time in a Losing this excess body fat requires
bathing suit, hopefully you’ve been a change in BOTH your nutrition
smart enough to use sunscreen, and and exercise plan. You must change
still the majority of your tush has your overall body composition to
been hidden. So sun damage isn’t see improvements in any body fat
a HUGE concern for this body area. stored on and around your backside.
But understand that if you HAVE
spent a large amount of time in the
sun without sunscreen, you need to
check the skin on your backside for
signs of skin cancer just like you do
the rest of your body.
» Now collagen and elastin are what
help us retain elasticity within our
skin, and they start to break down
as we age (most visibly in our
faces). That means that the skin
isn’t as tight as it used to be, and
any major fluctuations in weight
(up or down) will have a significant

» The predictable loss of elasticity, » And CELLULITE, oh dreaded
plus fluctuations in weight and cellulite is what affects most of us
fat storage can cause that tush as we age. We all have cellulite,
to SAG. So what might have but the makeup of skin and fat
been quite naturally perky in your determines the overall appearance
youth can flatten out a bit and of cellulite for each individual. As
head south. If you’ve always had skin and fat changes around our
a hard time developing a rounded backsides, cellulite o"en becomes
posterior, you may find it even more more obvious and more annoyingly
challenging as you age. Certainly visible. You can take the route of
starting this process of building expensive “cellulite reduction”
and strengthening the glutes early creams instead of changing your
on is advised, and it’s never too late lifestyle, but all that type of cream
to make a positive change in how does is deliver caffeine to the
you look and feel. Reducing body body that increases circulation to
fat through diet is always advised, the skin and makes your cellulite
but if you don’t add in the exercises temporarily less visible. The same
I’m recommending today in this goes for some of the other quick-
book, the “flat butt” look may be fix cellulite solutions – most are
one you’re stuck with. temporary in nature and don’t
» If your tush has started to droop address the underlying problem.
or sag a bit, you might have also You must develop lean muscle to
noticed that the gluteal crease (the improve your physique. Dieting
line that separates your butt cheek alone can o"en make cellulite look
from the back of your leg) has worse as there’s no significant
become more defined and longer. muscle tissue to support the skin
Once you tighten and tone the area, and provide shape! I’ll say it again
that crease will definitely start to that the answer is nutrition PLUS
look better. exercise, not just one or the other.

Myths & Misconceptions
Myth #1: strengthening your glutes. As it is a
compound exercise, it allows you to
You won’t become muscular if you work more than one muscle group
use just simple TONING exercises at a time. However, it should not be
the ONLY glute exercise you focus on,
The Truth: Somewhere along the line and unfortunately squats are o"en
in fitness writing, editors caught performed incorrectly or with terrible
onto the fact that telling people form, rendering them MUCH less
they needed to build muscle or effective as an exercise.
create a more muscular frame
was scaring them.
Instead, they started using the
word “toned”, and everyone
caught on. In fact, I’m sure
you’ve gone to classes at
your gyms promising to
“tone” when what they are
really saying is that they
want to help you build
muscle.
You need muscle to support
your frame and to reduce the Lunges and deadli"s are in the same
sagging effects of skin. By category. While your glutes might
building strong and healthy
muscle, you are creating feel some strain and be sore the next
actually “toned” look for day, a majority of the work for these
your glutes. exercises is done in the quads.
These are wonderful compound
Myth #2: exercises, but most people don’t
understand how to perform them
Just do lots of SQUATS and your properly, and more importantly, how
glutes will look great to make sure the glutes are being
ACTIVATED in the process.
The Truth: The squat certainly
ranks high as an exercise used for
INGRIDROMERO.COM MYTHS & MISCONCEPTIONS | 30 DAY TOTAL BOOTY 16
Myth #3:
Light weight and lots of reps is the
best combo
The Truth: The idea that you ALWAYS

have to do 20-30 reps of each exercise
to see results is both true and false.
Gradually increasing reps ONLY works
if, over time, you increase the weight/
intensity/complexity of the movement.
Adding hand weights, a bar, or a band
to a move increases resistance and address the overlying layer of adipose
workload, and that’s how you’ll see tissue (fat).
results. In order to keep from hitting Your body doesn’t indicate where in the
a plateau in your progress, you must body it wants to draw energy from –
consistently change how you’re it’s not just ONE specific place. Rather,
challenging your body. the body draws energy from the entire
Long sets absolutely build endurance, body, which is why the goal is to burn
but if your goal is size and shape, more calories than you take in and
you have to think about increasing change your total body composition.
resistance and intensity. In addition to strengthening your
underlying muscles, a revamp to your
nutrition plan is probably needed, and
Myth #4: you need to make sure that you’re
getting in sufficient cardio to burn
You can SPOT REDUCE areas of fat enough calories to have an effect on
or flab around your tush your body.
The Truth: Beginning a new exercise Strength training + cardio + healthy
routine or increasing the intensity of nutrition plan = reduced percentage
an existing one will have an overall of body fat and increased percentage
positive effect on your body, possibly of lean muscle tissue. Once you tie in
including the size and shape of your the healthy eating and exercising you
glutes. But there are not specific will be on track to having the backside
exercises that you can use to “spot you have always wanted. I always tell
reduce” flabby areas in your body. everybody the key to success is the
Exercises specifically for the glutes and three P’s: Persistence, Patience and
lower body will certainly strengthen Perspiration!
and tone, but they will do nothing to
INGRIDROMERO.COM MYTHS & MISCONCEPTIONS | 30 DAY TOTAL BOOTY 17

Planning To Compete?
Glute & Lower Body Guidelines for
Fitness Competitors
Glutes are HIGHLY important in the world of fitness
competitions and body building. Strong glutes will
absolutely affect the way the rest of your muscles
look and respond, as well as your posture and
stance while posing on the stage.
Glutes that are firm, well-rounded, and have that
desired “A” shape are your goal if you plan to
compete in any upcoming fitness model or bikini
competitions.
That “A” shape is critical for high scores, and if
you over-train your upper glutes, you will begin
to lose that shape. Your glutes will be strong and
tight, but they will not have the shape you want.
Normally, we train our glutes using moves that
involve hip extension, hip hyperextension, external
rotation, and hip abduction. However, if the upper
glutes become over trained and outsize the lower
glutes, the only exercises that should be focused
on are those that primarily involve hip extension.
Everything else will continue to target the upper
glutes as well.
If you are training for competition, you will require
a routine specific to your existing body type and
that which you wish to achieve.
You can work one-on-one with me. Together we
will find that perfect program for you!
You can also checkout my Personalized
Competition Training Programs to learn more
about the Team Edge Girls. Learn from their
successes and you may find yourself on stage
collecting a trophy sooner than you think!
INGRIDROMERO.COM PLANNING ON COMPETING? | 30 DAY TOTAL BOOTY 18
Ingrid’s Favorite Booty Sculpting Exercises
Ingrid’s
Favorite
Booty
Sculpting
Exercises
GET READY!
Most of us are sitting or
sedentary for a better portion
of the day, so we need to take
the time to warm up our glutes
and loosen up tight hamstrings
and hip flexors prior to any
strength routine.
You always want to make sure
that the right muscles are firing
as you complete each exercise.
Here are some recommended
warm-up moves you can do
prior to engaging in any of the
exercises for the glutes that I
recommend.
This will ensure that you are
absolutely maximizing muscle
involvement and maximizing
your workout.
[ Booty Warm Up ]
Warm Up Exercises
Activating The "Right" Glute Muscles
1 HIP FLEXOR STRETCH
SETUP: Begin by positioning your
body in a forward lunge position. Drop
your back knee to the floor and allow
the top of the back foot to rest on the
floor. Keep your front knee over or
behind the ankle at all times.
ACTION: With your hands on your

hips, press your hips forward and down
towards the floor so that you feel a
stretch through your groin, thigh, hip,
and into your torso. Hold the stretch
for 20-30 seconds, release, and switch
legs.
TIP: You can intensify the stretch into

the torso by raising your arms up and
over your head and looking up.
2 SIDE HIP ABDUCTION

SETUP: Begin by lying on your side
with hips flexed and both knees bent
to about 30°.
ACTION: Keep the heels touching and

open the top knee away from the body.
This is a slow movement where you
specifically target your gluteus medius.
Repeat slowly for 10-15 repetitions
and switch sides.
INGRIDROMERO.COM BOOTY WARM UP | 30 DAY TOTAL BOOTY 20

[ Booty Warm Up ]
Warm Up Exercises
3 GLUTE BRIDGE
SETUP: Begin in a prone position (on
your back) with your knees slightly
bent and your heels on the floor. Arms
should be at your sides.
ACTION: Li" your hips off the ground

and squeeze your glutes until your
knees, hips, and shoulders are all in a
straight line. Hold for 2-3 seconds and
release back down. Repeat for 20-25
repetitions.
4 SQUAT
SETUP: Begin by standing upright
with feet hip-width apart and your
hands on your hips.
ACTION: Sit back (as if sitting down

into a chair) with weight evenly
distributed through the heels. Keep
your shoulders back, your chin up,
and your back flat. Don’t let the
knees pass the toes. As you stand up,
press through the heels and squeeze
through the glutes. However, don’t
lock out your knees at the top of the
movement – keep them so". Repeat
for 20-25 repetitions.

[ Booty Warm Up ]
Warm Up Exercises
5 DONKEY KICKS
SETUP: Begin by kneeling on your
hands and knees on the ground.
Keeping hips even, extend one leg
upward with a bent knee, a flat foot,
and the heel tight to the glutes.
ACTION: Kick the heel towards the

ceiling and hold the position and
squeeze for a count. Bring the knee
back in towards the chest and push
the foot back up behind you (kick the
heel back and up towards the ceiling).
Continue to repeat on the same leg for
20-25 reps, and then switch.

Top Booty Shaping Moves
TOP BOOTY
SHAPING MOVES
In these descriptions, I’m
providing the basic foundations
for some great exercises. As you
progress and develop a stronger
physique, you can challenge
yourself by adding additional
weights, bands, weighted bars, or
even a tool like the Smith Machine
into the movements. Progression
into added weight and required
exertion is what develops strong,
lean muscle tissue.
Some of these moves involve
plyometric movement. Plyometric
Training involves hopping and
jumping dynamic resistance
exercises that condition the body
so that our glutes have a strong
and athletic look, versus just big
and muscular. Plyometric moves
involve an eccentric phase and a
concentric phase.
During the eccentric phase, the
muscles are rapidly stretched.
And during the concentric phase,
the muscles are rapidly shortened.
These are moves originally
utilized by sports trainers for
elite athletes, all of whom require
exceptional glute strength to
excel at their activities. That’s why
most ployometric moves look a lot
like those you see in basketball,
football, volleyball, skiing, boxing,
soccer, and many more! Strong
and athletically trained glutes will
absolutely help you jump higher,
sprint faster, and improve your
performance in almost all of your
other activities.
[ Top Booty Shaping Moves ]
Booty Exercises
Time To Start Shaping That Booty
1 SQUAT WITH A LATERAL

LEG RAISE
SETUP: Begin with your feet hip-
width apart, and either a weighted bar
held across your shoulders or a pair of
dumbbells at your sides.
ACTION: Brace your core and lower

your body into a squat. As you return to
standing, li" one leg out to the side while
keeping your balance. Lower back into a
squat and repeat with the opposite leg.
Continue alternating for a total of 20 reps
on each side.
INGRIDROMERO.COM INGRID’S TOP BOOTY SHAPING MOVES | 30 DAY TOTAL BOOTY 24

Booty Exercises
2 SQUAT WITH A KICKBACK

SETUP: Begin with feet hip-width apart.
Sit into a basic squat.
ACTION: Push back up through the

squat and kick back and up with one
leg, squeezing the glute at the top. Bring
the leg back down and sit back into the
squat. Repeat the movement bringing the
opposite leg into a kickback. Continue to
alternate for a total of 15-20 repetitions.

Booty Exercises
3 FORWARD LUNGE
SETUP: Begin by standing with your feet
hip-width apart and your hands on your
hips.
ACTION: Keeping one leg in place, take

a big step forwards with the other leg
and into a lunge position. The front knee
needs to track over the front ankle and
lower into a 90 degree angle. The back
knee should lower down into a 90 degree
angle as well. But don’t bang your back
knee on the ground – that hurts! Keeping
your glutes tight, push off from your front
leg and return to standing with feet side-
by-side. You can complete all 15-20 front
lunges on one side and then switch to the
opposite leg, or you can alternate.
ALTERNATIVE: Another option is to move
into a walking front lunge, completing
alternating reps while traveling from one
point to another.

Booty Exercises
4 REVERSE LUNGE
SETUP: Begin by standing with your
feet hip-width apart and your hands on
your hips.
ACTION: Take a large step backwards

with one foot and enter into a lunge
position, keeping the back heel li"ed.
Lower into the lunge until the front leg is
parallel with the floor (90 degrees), and
make sure your front knee is tracking over
the front ankle. The back knee should be
at 90 degrees as well (the same as in a
front lunge). Push back up through the
front leg and come to a standing position
with feet side-by-side OR when bringing
the back leg in, elevate the knee in front
of you (step through to a high knee). You
can complete all 15-20 reps on one side
and then switch to the other, or you can
alternate sides.

Booty Exercises
5 LATERAL (SIDE) LUNGE

SETUP: Begin by standing with your feet
hip-width apart and your hands on your
hips.
ACTION: Keep the chest high and

shoulder blades retracted, and step out to
the side. Sit into the lead leg and push the
hips back into a squat. From the bottom of
the side lunge, drive hard off the bent leg
and bring the body back into the starting
position. Try not to bend the inside leg as
the body comes back to center. Repeat
the movement on one side for 15-20 reps
and then change sides.

Booty Exercises
6 CURTSY LUNGE (WITH

OPTIONAL STEP)
SETUP: Begin by standing with your
feet hip-width apart and your hands on
your hips.
ACTION: Take a big step back with one

leg, crossing it behind the other. Keeping
your core tight and your shoulders back,
bend your knees and lower your hips
until the front leg is nearly parallel with
the floor. You’ll look like you’re curtsying
off to the side. Push through the front
leg and return to the start.
ADDED CHALLENGE: For an added

challenge, stand on top of a bench
and step the back leg off of it when
performing the move so that the front
foot stays elevated. Complete the full
10-15 reps on one leg and then switch
to the other.
NOTE: If you do not have bench you can

use stairs, outside curb or any elevated
object that is not going shi" on you while
performing exercise.

Booty Exercises
7 BOSU BALL LUNGE

SETUP: Begin with a BOSU ball about
one foot behind you.
ACTION: Establish the start of a lunge

position with one foot forward on the
floor, and the back foot resting on the
BOSU ball. Drop down into a full lunge,
making sure that the front knee doesn’t
extend past the toes. Work to depth
and come back up. Complete 15-20
reps and then switch legs and repeat.

Booty Exercises
8 SIDE STEP WITH A BAND

SETUP: Begin with a resistance band
place around both legs and resting
above the knees
ACTION: Keep feet at least shoulder

width apart at all times. Take large steps
to one side and travel sideways, holding
a low squat position the entire time.
A"er 10-15 steps to one side, reverse
directions. Another option is to step
side-to-side instead of traveling.

Booty Exercises
9 BOSU BALL SINGLE LEG

GLUTE BRIDGE
SETUP: Begin in a prone position
(on your back) with a BOSU ball
approximately one foot in front of you.
Place the heel of one foot on the ball
while extending your other leg straight
up into the air. Arms should be at your
sides.
ACTION: Place all of your weight

into the foot resting on the ball, push
through and li" your hips off the
ground while squeezing your glutes
and pushing through the extended heel
into the air. Hold at the top of the move
for a 3-second count and then lower
down. Repeat this motion for 15 to 20
reps and switch legs.

Booty Exercises
10 STABILITY BALL
HAMSTRING CURL
SETUP: Begin in a prone position, with
your legs extended ¾ and your calves
and heels on top of a stability ball. Your
feet should be about hip-width apart.
Arms should be at your sides.
ACTION: Tighten your core, engage

your abdominals, and li" your hips off
the floor while pressing your legs into
the ball to stabilize. Avoid an excessive
arching in the low back, and try to form
a straight line from heels to shoulder
blades. Bend your knees and pull the
ball towards your hips until you can rest
the soles of your feet on top of the ball.
The hips will continue to li" as you pull
the ball toward your hips. Press the ball
away from your hips until the knees are
extended at ¾ again. Complete 10-15
repetitions. If you want to increase the
difficulty of the move, just move your
feet closer together on the ball!foot.
Continue to bound from side-to-side.

Booty Exercises
11 SPLIT JUMPS
SETUP: Begin with one foot forward
and the other back, with knees slightly
bent.
ACTION: Bend the knees to lower

down into a lunge and immediately
jump upward, repositioning feet in the
process and landing with the opposite
foot forward. Continue jumps, switching
legs each time.

Booty Exercises
12 LATERAL BOUND
SETUP: Begin with the feet close
together, and knees and hips slightly
bent.
ACTION: Li" one foot up and take

a big jump to the side. A"er landing
immediately jump laterally to the
opposite side and land on the opposite
foot. Continue to bound from side-to-
side.

Booty Exercises
13 BOX JUMPS
SETUP: Begin by standing in front of a
stable box or platform.
ACTION: Jump onto the box, and then

immediately back down into the same
position. Repeat movement as quickly
as possible.

Booty Exercises
14 JUMPS WITH HIGH KNEES

SETUP: Begin with feet hip-width
apart and lower into a regular squat.
ACTION: Once at the bottom, jump up

explosively bringing both knees up into
the jump. Land with both feet lowering
back into a squat and immediately
repeating the movement.
15 LEAP FROGS
SETUP: Begin with feet close together,
squat down and jump forward as far as
possible using a double arm swing.
ACTION: Upon landing, lower down into

a squat and immediately jump forward
again.

Booty Exercises
16 JUMP SQUATS
apart and lower into a regular squat.
ACTION: Once at the bottom, jump up

explosively with straight legs and both
arms reaching upwards. Land with both
feet lowering back into a squat and
immediately repeating the movement.

Cool Down & Stretch
COOL DOWN &

STRETCH
Now I know how hard you have
to work to get through these
workouts, and I know how your
body is probably feeling.
That’s why it’s SO important
that you take some time to cool
down and stretch a!er every
training session.
This will improve your flexibility,
increase your range of motion,
help you re-focus, and decrease
muscle soreness.
Staying limber is critical to
being able to complete a
movement without incurring
injury, so stretching should be
a standard part of your every
day. What moves are good for
the booty? Well here’s a few
that I definitely encourage you
to incorporate.
[ Cool Down & Stretch ]
Cool Down & Stretch

Important: Don't Skip!
1 QUAD STRETCH
SETUP: Either standing or lying on
one side, bring the heel of one foot in
towards the hamstring so that you feel
the stretch down the front of the leg in
the quadriceps.ACTION: Hold for 10-

20 seconds and release. Complete the
stretch on both legs
2 HAMSTRING STRETCH
SETUP: Sitting up or lying prone, extend
one leg either directly in front of you or
up straight into the air.
ACTION: Keeping your back flat and

your shoulders down, reach for the toes
of the outstretched foot and pull back,
feeling the stretch down the back of the
leg. Hold for 10-20 seconds and release.
Complete the stretch on both legs.
INGRIDROMERO.COM COOL DOWN & STRETCH | 30 DAY TOTAL BOOTY 40

[ Cool Down & Stretch ]
Cool Down & Stretch

Important: Don't Skip!
3 FIGURE 4 STRETCH
SETUP: Sitting up or lying prone, rest
the ankle of one foot across the thigh
of the other.
ACTION: Reach through the legs

and pull back with hands behind the
hamstring, increasing the stretch in
the hip flexors and glutes. Hold for 10-
20 seconds and release. Complete the
stretch with both legs.
4 SPINAL ROTATION
SETUP: Lying prone, bring both knees
together and allow them to fall to one
side of the boy while you reach to the
opposite side.
ACTION: Hold for 10-20 seconds and

then switch sides.Complete the stretch
on both legs.
INGRIDROMERO.COM COOL DOWN & STRETCH | 30 DAY TOTAL BOOTY 41

The Upper Body Plan
THE UPPER BODY

PLAN
Even though this book is all
about developing the perfect
booty, we certainly can’t ignore
the upper body during the
process.
We want to create appropriate
balance and proportion for
both the upper and the lower
body together.
So to make sure you know
what to do, I’ve outlined some
effective upper body moves
that will help you become
stronger and more toned over
the course of this program.
I’ve suggested repetitions per
set, and ideally you’d like to
complete 2-3 sets of each, with
increasing weights (i.e. 5lbs,
8lbs, 10lbs).
[ The Upper Body Plan ]
Shoulders & Back

Can't Ignore Your Upper Body!
1 SEATED DUMBBELL PRESS

SETUP: Begin by sitting on a bench with
feet flat on the floor. Sit up tall with back
straight.
ACTION: Holding dumbbells, bring a

weight, with palms facing forward, to
each shoulder/ear level. Press up and
over the head maintaining a so" elbow
at all times. Extend the arms as much as
possible without locking out the elbow,
hold, and slowly bring back down to
the starting position with weights at
shoulder/ear level. Complete 10-12 reps
per set.

use stairs, chair or any elevated object
that is not going shi" on you while
INGRIDROMERO.COM THE UPPER BODY PLAN | 30 DAY TOTAL BOOTY 43

Shoulders & Back

2 SEATED DUMBBELL BENT-

OVER REAR DELT RAISE
SETUP: Begin by sitting on the edge of
a bench with feet flat on the floor.
ACTION: Bend your body over bringing

your chest towards your knees. Make
sure to keep the head and spine in a
neutral position by keeping your focus
on the floor. Holding dumbbells, bring
the hands, with palms facing each other,
in front of the shins. Raise the weights
out to the sides, making sure to keep
your elbows so". Hold and slowly lower
them back down. Complete 10-12 reps
per set.


Shoulders & Back

3 FRONT DUMBBELL RAISE

SETUP: Begin with feet hip-width apart
and knees so".
ACTION: Hold a dumbbell in each hand

in front of each thigh (not resting on the
legs), with palms facing down towards the
body. Raise the dumbbells to shoulder
height while keeping arms straight, hold,
and lower back down to starting position.
Complete 8-10 reps per set.

Shoulders & Back

4 SIDE DUMBBELL RAISE

apart and knees so". Hold a dumbbell
in each hand to the side of each thigh
(not resting on the legs), with palms
facing in towards the body.
ACTION: Keeping elbows slightly

bent, raise the dumbbells out to the
sides up to shoulder height, hold, and
lower back down to starting position.

Shoulders & Back

5 Y-RAISE
SETUP: Begin by laying face-down
on an exercise ball with your feet
together and toes resting on the
floor. The ball should be positioned
between the chest and the upper part
of the stomach. Your arms should be
resting in front of you.
ACTION: Raise your arms together,

slightly li"ing your upper body off
the ball, so that your body forms a
Y position. Hold for 3-5 seconds and
lower down to the starting position.

Shoulders & Back

6 DUMBBELL UPRIGHT
ROW
SETUP: Begin with feet hip-
width apart and knees so". Hold a
dumbbell in each hand, with arms
down and hands in front of the
thighs and palms facing in.
ACTION: Pull the dumbbells

upwards and under the chin,
leading with the elbows. Hold and
lower back down. Complete 10-12
reps per set.

Shoulders & Back

7 BENT-OVER DUMBBELL
ROW
apart and knees so". Pivot over
from the hips, keeping the back
arc neutral (don’t round the back).
Hold dumbbells in front, with arms
extended and palms facing in
towards each other.
ACTION: Leading with the elbows,

pull the weights in towards the
ribcage, squeezing the shoulder
blades together. Hold and return to
the starting position. Complete 10-
12 reps per set

Chest & Arms

1 PUSH-UPS
SETUP: Begin with hands flat
on the floor, arms straight, and
body/legs extended in a plank
position behind you. Hands should
be shoulder-width apart and
shoulders should track over the
wrists.
ACTION: Slowly lower the body

down as far as your strength and
range of motion allows (preferably
until your face just hovers above
the floor), and push back up to
the starting position. Complete as
many repetitions as you can (to
max) per set.

Chest & Arms

2 DUMBBELL CHEST
PRESS
SETUP: Begin in a prone position on
a bench or on the floor, with knees
bent and feet flat on the ground.
Hold weights shoulder-width apart
at chest level, with palms facing
out.
ACTION: Push the weights

upwards, extending the arms but
not locking out the elbows. Hold
and bring the weight back down to
chest level. Complete 8-10 reps per
set.
NOTE: If you do not have bench

you can use floor with your legs
bent and feet flat on floor. You can
use a yoga mat for added comfort.

Chest & Arms

3 STANDING DUMBBELL
CURL
SETUP: Begin with feet hip-width apart
and knees so". Hold dumbbells at the
thighs, with palms facing upwards.
ACTION: Slowly bend the elbows and

curl the weight up and in towards the
shoulders, contracting the biceps in
the process. Hold at the top and slowly
release back down. Complete 12-15
reps per set.

Chest & Arms

4 STANDING DUMBBELL
HAMMER CURL
SETUP: Begin with feet hip-
width apart and knees so". Hold
dumbbells at the thighs, with palms
facing inwards (so that the tops of
the weights face the ceiling during
the movement).
ACTION: Slowly bend the elbows

and curl the weight up and in
towards the shoulders, contracting
the biceps in the process. Hold at
the top and slowly release back
down. Complete 12-15 reps per set.

Chest & Arms

5 BENCH DIPS
SETUP: Begin sitting on a bench with
heels on the floor, toes up. Bring the
heels of the hands, with knuckles facing
towards the body, to the edge of the
bench.
ACTION: Come off of the bench and

“hover”, keeping the backside as close
to the bench as possible without sitting
or resting. Bending at the elbows, lower
down to your maximum range of motion,
keeping weight out of the feet or heels.
Using the triceps muscles, push through
the arms and bring the body back up to
the starting hover position. Complete as
many repetitions as you can (to max) per
set.


Chest & Arms

6 DUMBBELL SKULL
CRUSHER
SETUP: Begin in a prone position on
a bench or on the floor, with knees
bent and feet flat on the ground.
Extend arms straight overhead,
holding weights with hands close
together and palms facing in
towards each other.
ACTION: Bending at the elbows,

lower the weights down towards
the top of the head (hence the title of
“skullcrusher”). Hold and bring the
weights back up to full extension.

30 Days To A Fabulous Backside
30 DAYS TO A
BEAUTIFUL BACKSIDE
The 30-Day Plan With Edge
Booty Extreme Workouts
One of the most commonly asked questions that
I receive is what my workouts look like on a
daily basis. I put a lot of work and effort
into shaping my body and my booty,
and I’m happy to share it all with you
in this amazing DVD collection.
All the routines have been designed
to give you the same fun and
challenging glute workouts (and the
same results) as used by all of the
Team Edge girls!
THE BOOTY BLAST WORKOUT

Get ready for the ultimate body sculpt with this cardio and strength training workout.
We’ve combined energetic cardio drills with weighted strength training to blast and
build your booty.
THE BOOTY + CORE WORKOUT
Achieving the perfect booty requires a strong core. This workout will take you through
a high-intensity, lower body workout that will challenge your stability and your core
strength, while keeping the focus on your booty.
THE SINGLE LEG BURNOUT WORKOUT
This workout fine-tunes your glutes by taking you through intense isolation exercises.
By targeting each leg separately, you will achieve the maximum sculpting and
strengthening effect for your booty. Your challenge will be 100 repetitions per leg, both
on your feet and on your side. This workout will take you (and your booty) to a whole
new level!
We are stacking exercises to create one big superset, where you’re required to move
from a dynamic move to one requiring more stability. These sequences will challenge
you both mentally and physically, but you’ll have a better booty at the end of these 30
days for sure!
Please note that some exercises involve adding resistance via hand weights, weighted
bars, bands, and/or machines like the Smith Machine.
BE CAREFUL where you hold weights and place bands (NEVER on a knee joint), and
if you feel yourself unable to complete the exercise due to lack of balance, wait until
you’re stronger and more stable to do so.
INGRIDROMERO.COM 30 DAY PLAN & SCHEDULE | 30 DAY TOTAL BOOTY 57

INTENSITY
You NEED to ensure that each session is slightly more challenging then the one
that preceded it. To do this you want to increase your level of intensity each workout.
Intensity is defined as the absolute difficultly, or the quantity of your training.
Intensity. As I see it, intensity is really just a measure of both how hard you’re
working and how hard you’re willing to work. You can’t have an intense workout if
you don’t have an intense mindset. Be willing to force your body to give a little bit
more than it wants.
CARDIO
Cardio exercise is any exercise that raises your heart rate. Face it our bodies were
made to move. And we all know that to keep our muscles in shape we need move
them. This movement makes them stronger and stronger muscles make for a more
efficient and healthy body. Your heart is a muscle.
Therefore working it makes it stronger. A stronger cardio-vascular system means
more capillaries delivering more oxygen to cells in your muscles. This enables your
cells to burn more fat during both exercise and inactivity.
For the Edge Booty Extreme Program you will be doing four 20 minute cardio
sessions at an intensity level of 65-70% (choose between brisk jog/walk or preferred
cardio machine). This is referred to as “CARDIO 20” on your training schedule.
HITT TRAINING
HIIT or “High-intensity Interval Training” is a training technique in which you give
all-out, one hundred percent effort through quick, intense bursts of exercise,
followed by short, sometimes active, recovery periods. This type of training gets
and keeps your heart rate up and burns more fat in less time.
For the Edge Booty Extreme Program you will be doing two HIIT sessions per
week. On the following page you find your interval training schedule. For your
high interval exercises you will be performing; jump rope, jumping jacks, mountain
climbers and lateral side to sides for 45 seconds and for low intensity intervals
you will jog/walk in place for 30 seconds for 10 intervals followed by a 2 min. cool
down and your done. This is referred to as “HIIT10” on your training schedule.

HIIT 10
HIT 10 SCHEDULE
Exercise Time
Jog/Walk in Place (active recovery) 30 Secs
Jump Rope 45 Secs
Jump Rope 45 Secs
Jump Rope 45 Secs
Jumping Jacks 45 Secs

HIIT 10 Worksheet
Mountain Climbers 45 Secs
Mountain Climbers 45 Secs
Lateral Side to Side 45 Secs
Lateral Side to Side 45 Secs
Walking In Place Knees High 2 Min Cool Down
INGRIDROMERO.COM HIIT 10 SCHEDULE | 30 DAY TOTAL BOOTY 59

CHEST AND ARMS
CHEST AND ARMS DAY
Reps Rest
Exercise Set Weight Period
Target Actual
Push-Ups -- 10-12 No Rest

Superset
1
Dumbbell Chest Press 10-12 60 Secs

Superset
2

Superset
3
Standing Dumbbell Curl 10-12 No Rest

Superset
4
Standing Dumbbell Hammer Curl 10-12 60 Secs

Superset
5
Chest and Arms Worksheet

Superset
6
Bench Dips 10-12 No Rest

Superset
7
Dumbbell Skull Crusher 10-12 60 Secs

Superset
8

Superset
9
Superset: A superset is a combination of one exercise performed right a"er the other with no
rest in between them.
INGRIDROMERO.COM CHEST AND ARMS | 30 DAY TOTAL BOOTY 60

SHOULDERS AND BACK
SHOULDERS AND BACK DAY
Reps Rest
Exercise Set Weight Period
Target Actual
Superset Superset Superset Superset Superset Superset Superset Superset Superset
Seated Dumbbell Press 1 10-12 No Rest
Seated DB Bent-Over Rear Delt Raise 10-12 60 Secs
Seated Dumbbell Press 10-12 No Rest

2
Seated Dumbbell Press 3 10-12 No Rest
Front Dumbbell Raise 10-12 No Rest

4
Side Dumbbell Raise 10-12 60 Secs
Front Dumbbell Raise 5 10-12 No Rest
Front Dumbbell Raise 10-12 No Rest

6
Dumbbell Upright Row 10-12 No Rest

Shoulder and Back Worksheet
7
Bent-Over Dumbbell Row 10-12 60 Secs

8

9
Y-Raise 12-15 60 Secs
Y-Raise 10 12-15 60 Secs
Y-Raise 12-15 60 Secs
Superset: A superset is a combination of one exercise performed right a"er the other with no
rest in between them.
INGRIDROMERO.COM SHOULDERS AND BACK | 30 DAY TOTAL BOOTY 61
Ingrid Romero’s
Your Exercise Plan Is To Complete 3 Full
Edge Booty Glute Days Each Week For 4 Weeks. Your
Schedule Should Look Something Like This
Extreme Workout
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

MEAL PLAN I
Booty Blast Shoulders & Booty & Chest & Single Leg Booty Rest Day
Back Core Arms Burnout Express
Cardio 20 HIIT 10 Cardio 20 HIIT 10 Cardio 20 Cardio 20

MEAL PLAN II

MEAL PLAN I

MEAL PLAN II
Back Core Arms Burnout Express Edge Booty Workout Schedule

x DAY 1
Booty
+
CROSS OFF EACH DAY AS YOU COMPLETE
EACH WORKOUT TO KEEP TRACK OF YOUR
WHAT’S YOUR GOAL? ________________
_____________________________
ACHIEVED YOUR GOAL: YES / NO
Leg Day PROGRESS.

The Booty Beautiful
Nutrition Plan
I o"en get asked whether nutrition or exercise is more important in the process,
and I give the same answer every time. You cannot separate the two they work
together in synergy. Regardless of your goals, you must give equal attention
to both if you hope to reach them. You can’t diet away poor fitness habits, and
you can’t exercise away poor nutrition habits, so you must implement a well
thought out plan of attack if you hope to succeed.
So I like to keep things simple when it comes to nutrition. The simpler the better
actually, and all of our EDGE Booty girls absolutely agree. So I’ve provided you
with a really easy to follow Booty Beautiful 14-Day Nutrition Plan, which you can
repeat over the course of your training program. Now I’m sure you’re wondering
how you should plan on fueling your workouts and then adequately recover?
I’ve got it all covered!
Making it work with your schedule. Every day includes 6 meals. I never want
you to be starving, but I never want you to eat past the point of being full either.
Of crucial importance are the PRE-
WORKOUT MEAL and the POST- Meal 3 (Pre-Workout)
WORKOUT MEAL as this is how we are Protein Carbs
going to make sure that you have the fuel 4 oz. Chicken Breast,
Grilled or Broiled
4 oz. Sweet Potato,
Cooked
to succeed, followed by the nutritional 1 Cup Broccoli, Diced
recovery you need. You are going to eat & Cooked
and train like a competitor, without ever Extras Instructions: Eat
having to go on stage! Fresh Salsa (optional) prior to working out
The Booty Beautiful Nutrition Plan
Within a single day, you can move (Post-Workout)

meals around if you need to in order to Extras Instructions:
accommodate your training program, so 1 Serving L-Glutamine Combine
Powder & Water L-Glutanmine Power
YOU’RE NEVER STUCK! If we haven’t and Water and drink
structured the day how you need it, then quickly.
just change it so that it fits in cohesively
with your workout schedule!
You will be alternating weeks between MEAL PLAN I (weeks 1 & 3) and MEAL
PLAN II (weeks 2 & 4). A grocery list has been provided so that you can get up
and rolling rather quickly. For you non-meat-eaters, we’ve provided a VEGAN
INGRIDROMERO.COM THE BOOTY BEAUTIFUL NUTRITION PLAN | 30 DAY TOTAL BOOTY 63

About Your Trip to The Grocery Store
MEAL PLAN I and VEGAN MEAL PLAN II as well, along with its own grocery
list! Anyone can do this plan!
You are following a plan that is meant to fuel your body, help your muscles grow
and develop, and take you to a new level of health and fitness. So when you buy
your food, make sure to follow these guidelines as closely as possible:
5 Buy organic fruits and vegetables whenever possible. Try to frequent a local
farmers market to make sure you get the freshest in-season options.
5 Buy organic proteins whenever possible. That includes all poultry as well as
seafood, always opting for fish that is caught in the wild over farm-raised.
5 Invest in a quality protein powder that is soy-free, gluten-free, and sweetened
only with fructose or stevia (no aspartame or sucralose).
5 Invest in a quality olive oil and/or coconut oil. Store these in a cool, dry space.
5 Want a little more flavor? Like some spice or heat? Feel free to add herbs
and spices whenever you want! But be careful, especially if you’ve never
used them before. Always opt for fresh before dried, but know that the dried
versions are more potent and require much smaller amounts. Need some
ideas?
» Red peppers, jalapeno peppers
» Red pepper flakes, cayenne pepper, chili powder, chili paste
» Basil, rosemary, oregano, parsley, thyme
» Lemon juice, lime juice
» Sea salt (in moderation), black pepper
» Fresh Garlic, fresh ginger
Some advice for your cooking. These meals are going to be repeated, and then
probably repeated again. So we certainly don’t want you to get sick of the same
meals over and over. Having some creative options to prep your main proteins
will certainly keep you from getting bored.
I encourage you to use the most appealing fresh herbs you can find, and don’t
be afraid to experiment with a little spice. You never know – you might discover
a flavorful new way to prep a food that you and your family will love!
Now the following are some ways to add flavor to
your food without too many additional calories.
Enjoy!
Simple Lemon Marinade: ¼ cup olive oil +
juice and zest of 1 lemon + any fresh herbs
on hand.
Garlic Goodness Marinade: 1 tsp
olive oil + 1 tsp lemon zest + 1 tsp
stone-ground mustard + 2 cloves
garlic, minced. Rub on 10oz of chicken
or fish and allow to sit for at least 60
minutes before cooking.
Hawaiian Marinade: ½ cup
pineapple juice + 4 Tbsp tomato
paste + 4 Tbsp Braggs Liquid
Aminos + 1 Tbsp fresh minced ginger
+ 1 Tbsp fresh minced garlic.
Spicy Dry Rub: Mix equal parts
cumin, chili powder, paprika,
cayenne pepper and oregano. Rub
the mixture into chicken or a heartier
fish filet prior to grilling.
Indian Tandoori Marinade: ½ cup plain
Greek yogurt + 2 Tbsp olive oil + ½ tsp coriander
+ 1 tsp ground turmeric + 1 tsp ground cumin.
Marinate your chicken and toss on the grill!
Totally Thai Marinade: ½ cup unsweetened coconut milk + 1 Tbsp minced shallot
+ 2 Tbsp chopped cilantro + ½ tsp chili paste + juice of 1 lime.
Sweet & Sour Marinade: ½ cup honey + 1/3 cup Bragg’s Liquid Aminos + juice
of 2 limes.
Rosemary and Balsamic Marinade: 2 Tbsp olive oil + 2 Tbsp balsamic vinegar +
6 sprigs of fresh rosemary + 6 whole cloves of fresh garlic + pepper to taste.
Note: Remember NOT to use any of the extra marinade as a sauce once raw poultry,
meat or seafood has been sitting in it.
30 DAY MEAL PLAN
30 Day Meal Plan
& GROCERY LIST

You will be alternating weeks
between MEAL PLAN I (weeks 1
& 3) and MEAL PLAN II (weeks
2 & 4).
A grocery list has been provided
so that you can get up and
rolling rather quickly.
For you non-meat-eaters, we’ve
provided a VEGAN MEAL PLAN
I and VEGAN MEAL PLAN II as
well, along with its own grocery
See schedule on page 57
MEAL PLAN I
Meal 1 Meal 2 Meal 3 (Pre-Workout)
Protein Fats Protein Fats Protein Carbs
½ Scoop Vanilla 1 TBSP Almond Butter 2 Hard Boiled Eggs 4 oz. Chicken Breast, 4 oz. Sweet Potato,
Protein Powder Grilled or Broiled Cooked
1 Cup Broccoli, Diced
Carbs Extras Carbs Extras & Cooked
1 Serving Steel Cut Cinnamon ½ Large Grapefruit Extras Instructions: Eat
Oats Fresh Salsa (optional) prior to working out
(Post-Workout)
Added Instructions Added Instructions Extras Instructions:
» Prepare steel cut oats according to » Eat together. 1 Serving L-Glutamine Combine
WEEKS 1 & 3
package directions. and Water and drink

» Once done, mix in protein powder, quickly.
almond butter and cinnamon.
DAY 1
Meal 4 (Post-Workout) Meal 5 Meal 6
Protein Fats Protein Fats Protein Fats
INGRID’S SUPER 1 Serving Protein 4oz Tuna (1 can, ½ Avocado, Diced
SALMON: Powder (any flavor) drained)
4oz Salmon
Carbs Extras Carbs Extras Carbs Extras
½ Cup Quinoa Balsamic Vinegar 8 oz. Coconut Water 8 oz. Coconut Water
10 Large Spears Fresh Lemon
Asparagus
Added Instructions Added Instructions Added Instructions
» Grill or broil salmon and asparagus. » Mix and drink. » Eat together.
» Top fish with fresh lemon and asparagus
with balsamic.
» Serve with quinoa.
INGRIDROMERO.COM MEAL PLAN I (WEEKS 1 & 3) | 30 DAY TOTAL BOOTY 67
MEAL PLAN I
STRAWBERRY 4oz Tuna (1 can, 4 oz. Chicken Breast, 4 oz. Sweet Potato,
BANANA SMOOTHIE drained) Grilled or Broiled Cooked
1 Scoop Vanilla 1 Cup Broccoli, Diced
Protein Powder & Cooked
Carbs Extras Carbs Extras Extras Instructions: Eat
1 Cup Strawberries ¼ tsp Vanilla Extract ½ Cup Tomato, Diced 1 tsp Parsley, Fresh Salsa (optional) prior to working out
½ Banana, 1 Cup Ice to Blend ½ Cup Cucumber, Chopped
Unsweetened Almond Diced 1 tsp Mustard (Post-Workout)
or Coconut Milk
Extras Instructions:
Added Instructions Added Instructions 1 Serving L-Glutamine Combine
» Combine ingredients for protein shake. » Combine for tuna salad snack. Powder & Water L-Glutanmine Power
WEEKS 1 & 3
and Water and drink

quickly.
DAY 2
INGRID’S TASTY 1 tsp Olive Oil 1 Tbsp Almond Butter 5 Egg Whites ½ Avocado, Diced
TURKEY BURGER:
4oz Turkey Burger
Carbs Extras
½ Cup Brown Rice 1 Tbsp Balsamic
Carbs Extras Carbs Extras
Vinegar 1 Medium Apple or ½ Cup Tomato, Diced Fresh Salsa
2 Cups Raw Spinach Pear, Sliced
½ Cup Mushrooms, Fresh Salsa
1 Rice Cake
Sliced
» Broil or grill turkey burger and serve on » Spread the almond butter on the rice cake » Scramble egg whites with tomato.
top of brown rice with fresh salsa. and top with sliced fruit. » Top with avocado and fresh salsa.
» Combine spinach and mushrooms and
dress with olive oil and balsamic vinegar.
MEAL PLAN I
(Post-Workout)
WEEKS 1 & 3

DAY 3
4oz Salmon
Asparagus
with balsamic.
MEAL PLAN I
or Coconut Milk
WEEKS 1 & 3
and Water and drink

quickly.
DAY 4
TURKEY BURGER:
4oz Turkey Burger
Carbs Extras
1 Rice Cake
Sliced
MEAL PLAN I
(Post-Workout)
WEEKS 1 & 3

DAY 5
4oz Salmon
Asparagus
with balsamic.
MEAL PLAN I
or Coconut Milk
WEEKS 1 & 3
and Water and drink

quickly.
DAY 6
TURKEY BURGER:
4oz Turkey Burger
Carbs Extras
1 Rice Cake
Sliced
MEAL PLAN I
(Post-Workout)
WEEKS 1 & 3

DAY 7
4oz Salmon
Asparagus
with balsamic.
MEAL PLAN II
1 Tbsp Almond Butter 5 Slices Turkey Breast, 1 Tbsp Sunflower 4 oz. Chicken Breast, 4 oz. Sweet Potato,
Diced Seeds Grilled or Broiled Cooked
& Cooked
1 Slice Ezekiel Bread Cinnamon ½ Cup Celery, Diced 1 tsp Mustard Fresh Salsa (optional) prior to working out
½ Apple, Sliced
½ Banana, Sliced (Post-Workout)
» Toast Ezekiel bread and top with almond » Combine for turkey salad snack. 1 Serving L-Glutamine Combine
WEEKS 2 & 4
butter and sliced fruit. Powder & Water L-Glutanmine Power

and Water and drink
quickly.
DAY 1
Ingrid’s Halibut With 1 tsp Olive Oil 1 Serving Protein 5 Egg Whites ½ Avocado, Diced
Sun- Dried Tomatoes: Powder (any flavor)
6oz Halibut
½ Cup Quinoa Fresh Lemon 8 oz. Coconut Water ½ Cup Tomato, Diced Fresh Salsa
¼ Cup Sun- Dried
Tomatoes, Diced
1 Cup Green Beans & 1
Cup White Mushrooms
» Broil or grill fish and serve over quinoa » Mix and drink. » Scramble egg whites with tomato.
seasoned with fresh lemon. Cook green » Top with avocado and fresh salsa.
beans, mushrooms and sun-dried
tomatoes in oil. Serve vegetables with fish.
INGRIDROMERO.COM MEAL PLAN II (WEEKS 2 & 4) | 30 DAY TOTAL BOOTY 74
MEAL PLAN II
BLUEBERRY BANANA 1 Hard Boiled Egg, ½ Avocado, Diced 4 oz. Chicken Breast, 4 oz. Sweet Potato,
SMOOTHIE Diced Grilled or Broiled Cooked
1 Serving Vanilla 1 Cup Broccoli, Diced
½ Cup Blueberries Water & Ice to Blend Sea Salt and/or Chili Fresh Salsa (optional) prior to working out
½ Banana Powder to Taste
2 Cups Raw Spinach (Post-Workout)
½ Cup Unsweetened Extras Instructions:
Almond or Coconut Milk
Added Instructions 1 Serving L-Glutamine Combine
Added Instructions
WEEKS 2 & 4
» Combine for egg salad snack. Powder & Water L-Glutanmine Power
» Combine ingredients for protein shake. and Water and drink
quickly.
DAY 2
INGRID’S GROUND 1 tsp Olive Oil 1 Medium Apple or 1 Tbsp Almond Butter 4 Slices Turkey Breast ½ Avocado (4 slices)
TURKEY SURPRISE: Pear, Sliced
4oz Ground Turkey 1 Rice Cake
Carbs Extras
½ Cup Brown Rice Fresh Salsa Carbs Extras Carbs Extras
½ Cup Tomatoes, 8 oz. Coconut Water 4 Leaves Romaine
Diced Lettuce
1 Cup Squash (any ½ Cup Tomato (4
variety), Diced Slices)
Added Instructions
» Par-cook ground turkey. Add in tomatoes Added Instructions Added Instructions
and squash. Cook until turkey is browned » Spread the almond butter on the rice cake » Create 4 Lettuce wraps with 1 slice turkey,
and vegetables are cooked through. and top with sliced fruit. tomato and avocado each.
» Combine turkey mixture with brown rice
and top with fresh salsa.
MEAL PLAN II
& Cooked
½ Apple, Sliced
WEEKS 2 & 4

and Water and drink
quickly.
DAY 3
6oz Halibut
¼ Cup Sun- Dried
Tomatoes, Diced
Cup White Mushrooms
MEAL PLAN II
Added Instructions
WEEKS 2 & 4
quickly.
DAY 4
Carbs Extras
Diced Lettuce
Added Instructions
MEAL PLAN II
& Cooked
½ Apple, Sliced
WEEKS 2 & 4

and Water and drink
quickly.
DAY 5
6oz Halibut
¼ Cup Sun- Dried
Tomatoes, Diced
Cup White Mushrooms
MEAL PLAN II
Added Instructions
WEEKS 2 & 4
quickly.
DAY 6
Carbs Extras
Diced Lettuce
Added Instructions
MEAL PLAN II
& Cooked
½ Apple, Sliced
WEEKS 2 & 4

and Water and drink
quickly.
DAY 7
6oz Halibut
¼ Cup Sun- Dried
Tomatoes, Diced
Cup White Mushrooms
MEAL PLAN I & II GROCERY LIST
Grocery List - Regular

Almond Butter Oil, Olive and/or Coconut
Almond Milk or Coconut Protein Powder, Vanilla (no
Milk, Unsweetened more than 120 calories per
Apples and/or Pears serving)
Asparagus Quinoa
Avocado Rice Cakes
Bananas Romaine Lettuce
Blueberries Salmon
Broccoli Salsa, Fresh
Brown Rice Spinach
Chicken Breast, Boneless, Squash
Skinless Steel Cut Oats
Cinnamon, Ground Strawberries
Coconut Water Sun-Dried Tomatoes
Cucumber Sunflower Seeds
Eggs Sweet Potatoes
Ezekiel Bread Tuna, White, Packed in Water
Grapefruit Turkey Breast, Ground, 85%
Green Beans Lean
Halibut Turkey Breast, Sliced, Nitrate
L-Glutamine Powder Free
Lemons Vanilla Extract
Mushrooms Vinegar, Balsamic
Mustard
INGRIDROMERO.COM MEAL PLAN I & II GROCERY LIST | 30 DAY TOTAL BOOTY 81

30 DAY VEGAN MEAL
PLAN & GROCERY LIST
You will be alternating weeks
between MEAL PLAN I (weeks 1
& 3) and MEAL PLAN II (weeks
2 & 4).
A grocery list has been provided
so that you can get up and
30 Day Vegan Meal Plan

rolling rather quickly.
For you non-meat-eaters, we’ve
provided a VEGAN MEAL PLAN
I and VEGAN MEAL PLAN II as
well, along with its own grocery
See schedule on page 57
VEGAN MEAL PLAN I
½ Scoop Vanilla 1 TBSP Almond Butter 1 Cup Lentils, Cooked ½ Cup Black Beans 4oz Sweet Potato,
Protein Powder Cooked
Extras 1 Cup Broccoli, Diced
Fresh Salsa (optional)
1 Serving Steel Cut Cinnamon ½ Cup Tomato, Diced Fresh Lemon Instructions: Eat
prior to working out
Oats ½ Cup Cucumber,
Diced
(Post-Workout)
» Prepare steel cut oats according to » Combine for lentil salad snack. 1 Serving L-Glutamine Combine
WEEKS 1 & 3

DAY 1
INGRID’S TEMPEH & 1 tsp Olive Oil or 1 Serving Protein 10 Cashews 1 Tbsp Almond
QUINOA: Coconut Oil Powder (any flavor) Butter
½ Cup Tempeh
½ Cup Quinoa Fresh Lemon 8 oz. Coconut Water 1 Medium Apple or
10 Large Spears Pear
Asparagus, Diced
» Cook tempeh and asparagus with oil. » Mix and drink. » Slice apple or pear and spread slices with
» Serve over quinoa and season with fresh » Eat nuts on the side. almond butter.
lemon.
INGRIDROMERO.COM VEGAN MEAL PLAN I (WEEKS 1 & 3) | 30 DAY TOTAL BOOTY 83
VEGAN MEAL PLAN I
STRAWBERRY 1 Cup Chickpeas ½ Cup Black Beans 4oz Sweet Potato,
BANANA SMOOTHIE Cooked
1 Scoop Vanilla Extras 1 Cup Broccoli, Diced
Carbs Extras Carbs Extras Instructions: Eat
1 Cup Strawberries ¼ tsp Vanilla Extract ½ Cup Tomato, Diced 1 tsp Parsley, prior to working out
or Coconut Milk
» Combine ingredients for protein shake. » Combine for chickpea salad snack. Powder & Water L-Glutanmine Power
WEEKS 1 & 3
and Water and drink

quickly.
DAY 2
INGRID’S WHITE 1 tsp Olive Oil 1 Tbsp Almond Butter 1 Piece Savory Baked ½ Avocado, Diced
BEANS & BROWN Tofu
RICE:
½ Cup White or
Cannellini Beans Carbs Extras Carbs Extras
Carbs Extras 1 Medium Apple or ½ Cucumber, Diced Fresh Lemon
½ Cup Brown Rice Fresh Salsa Pear, Sliced ½ Cup Bell Pepper,
2 Cups Raw Spinach 1 Rice Cake Diced
½ Cup Mushrooms, Sliced
Added Instructions Added Instructions
Added Instructions
» Spread the almond butter on the rice cake » Dice tofu and combine with vegetables,
» Sauté beans, spinach and mushrooms in and top with sliced fruit. avocado and fresh lemon.
oil.
» Serve over brown rice and season with
fresh salsa.
VEGAN MEAL PLAN I
Diced
(Post-Workout)
WEEKS 1 & 3

DAY 3
½ Cup Tempeh
Asparagus, Diced
lemon.
VEGAN MEAL PLAN I
or Coconut Milk
WEEKS 1 & 3
and Water and drink

quickly.
DAY 4
BEANS & BROWN Tofu
RICE:
½ Cup White or
Added Instructions
oil.
fresh salsa.
VEGAN MEAL PLAN I
Diced
(Post-Workout)
WEEKS 1 & 3

DAY 5
½ Cup Tempeh
Asparagus, Diced
lemon.
VEGAN MEAL PLAN I
or Coconut Milk
WEEKS 1 & 3
and Water and drink

quickly.
DAY 6
BEANS & BROWN Tofu
RICE:
½ Cup White or
Added Instructions
oil.
fresh salsa.
VEGAN MEAL PLAN I
Diced
(Post-Workout)
WEEKS 1 & 3

DAY 7
½ Cup Tempeh
Asparagus, Diced
lemon.
VEGAN MEAL PLAN II
1 Tbsp Almond Butter ½ Cup Chickpeas 1 Tbsp Sunflower ½ Cup Black Beans 4oz Sweet Potato,
Seeds Cooked
& Cooked
1 Slice Ezekiel Bread ½ Cup Celery, Diced prior to working out
1 tsp Mustard
½ Apple, Sliced
WEEKS 2 & 4
» Toast Ezekiel bread and top with almond » Combine for chickpea salad snack. Powder & Water L-Glutanmine Power
butter and sliced fruit. and Water and drink
quickly.
DAY 1
INGRID’S WHITE 1 tsp Olive Oil 1 Serving Protein 1 Piece Savory Baked ½ Avocado, Diced
BEANS WITH SUN- (any flavor) Tofu
DRIED TOMATOES:
½ Cup White or
Carbs Extras 8oz Coconut Water ½ Cucumber, Diced Fresh Lemon
½ Cup Quinoa Fresh Lemon ½ Cup Bell Pepper,
¼ Cup Sun- Dried Diced
Tomatoes, Diced
1 Cup Green Beans, Diced
1 Cup White Mushrooms,
Sliced » Mix and drink. » Dice tofu and combine with vegetables,
avocado and fresh lemon.
Added Instructions
» Cook beans, green beans, mushrooms and
sun-dried tomatoes in oil. Serve over quinoa.
INGRIDROMERO.COM VEGAN MEAL PLAN II (WEEKS 2 & 4) | 30 DAY TOTAL BOOTY 90
VEGAN MEAL PLAN II
BLUEBERRY BANANA 1 Grapefruit, Peeled & ½ Avocado, Diced ½ Cup Black Beans 4oz Sweet Potato,
SMOOTHIE Diced Cooked
1 Serving Vanilla Extras 1 Cup Broccoli, Diced
½ Cup Blueberries Water & Ice to Blend Sea Salt and/or Chili prior to working out
Added Instructions
WEEKS 2 & 4
» Combine for grapefruit and avocado Powder & Water L-Glutanmine Power
» Combine ingredients for protein shake. salad snack. and Water and drink
quickly.
DAY 2
INGRID’S TEMPEH 1 tsp Olive or Coconut 1 Tbsp Almond Butter 1 Piece Savory Baked ½ Avocado (4 slices)
SURPRISE: Oil Tofu (4 Slices)
½ Cup Tempeh
½ Cup Brown Rice Fresh Salsa 1 Medium Apple or 4 Leaves Romaine
½ Cup Tomatoes, Pear, Sliced Lettuce
Diced 1 Rice Cake ½ Cup Tomato (4
1 Cup Squash (any Slices)
variety), Diced
» Cook tempeh, tomatoes and squash » Spread the almond butter on the rice cake » Create 4 Lettuce wraps with 1 slice tofu,
together in oil. and top with sliced fruit. tomato and avocado each.
» Combine with brown rice and top with
fresh salsa.
VEGAN MEAL PLAN II
Seeds Cooked
& Cooked
1 tsp Mustard
½ Apple, Sliced
WEEKS 2 & 4
quickly.
DAY 3
DRIED TOMATOES:
½ Cup White or
Tomatoes, Diced
Added Instructions
VEGAN MEAL PLAN II
Added Instructions
WEEKS 2 & 4
quickly.
DAY 4
½ Cup Tempeh
variety), Diced
fresh salsa.
VEGAN MEAL PLAN II
Seeds Cooked
& Cooked
1 tsp Mustard
½ Apple, Sliced
WEEKS 2 & 4
quickly.
DAY 5
DRIED TOMATOES:
½ Cup White or
Tomatoes, Diced
Added Instructions
VEGAN MEAL PLAN II
Added Instructions
WEEKS 2 & 4
quickly.
DAY 6
½ Cup Tempeh
variety), Diced
fresh salsa.
VEGAN MEAL PLAN II
Seeds Cooked
& Cooked
1 tsp Mustard
½ Apple, Sliced
WEEKS 2 & 4
quickly.
DAY 7
DRIED TOMATOES:
½ Cup White or
Tomatoes, Diced
Added Instructions
VEGAN MEAL PLAN I & II GROCERY LIST
Almond Butter Oil, Olive and/or Coconut
Almond Milk or Coconut Milk, Protein Powder, Vanilla (no
Unsweetened more than 120 calories per
Apples and/or Pears serving)
Asparagus Quinoa
Avocado Rice Cakes
Bananas Romaine Lettuce
Black Beans (No Salt Added) Salsa, Fresh
Blueberries Savory Baked Tofu
Broccoli Spinach
Brown Rice Squash
Chickpeas (No Salt Added) Steel Cut Oats
Cinnamon, Ground Strawberries
Coconut Water Sun-Dried Tomatoes
Cucumber Sunflower Seeds
Ezekiel Bread Sweet Potatoes
Grapefruit Tempeh
Green Beans Vanilla Extract
L-Glutamine Powder Vinegar, Balsamic
Lemons White or Cannellini Beans
Mushrooms
Mustard
Grocery List - Vegan
INGRIDROMERO.COM VEGAN MEAL PLAN I & II GROCERY LIST | 30 DAY TOTAL BOOTY 97
VEGANAlways I &Boot-i-Full
Looking
MEAL PLAN II GROCERY LIST
From Behind!
Now a"er you’ve done all this hard work, it would be a shame if you’re not
willing to show it off! I insist that you take a couple of self-confidence boosting
steps to flaunt the booty (and the body) that you’ve achieved. Here are some
tips that I hope will help you look and feel sexy and beautiful (from
behind)!
1. Watch that posture! A bit of a swayback (lower back tucked in,

tush out) is always a good thing when the view from behind is
tight. Shoulders pushed back, a great smile, and a bit of attitude
and swagger will make that walk complete!
2. Invest in a great pair of jeans. Oh the good ones can be pricey,

but if you find a pair that shows off your tip-top derriere, they
are totally and completely worth it! Make sure they hug your
tush but don’t ride up, and make sure that they don’t sit so
low as to create love handles or expose parts of your body
that should stay hidden.
3. Stand a little taller. The posture helps, but so does a great

pair of wedges or heels. Your legs will look longer and your
booty will ride higher and tighter.
4. Find the perfect bathing suit. Now that you have the bod for it, it’s time to
get yourself a fabulous bikini. Those bikini bottoms should highlight your
assets, not cover them up! There’s nothing sexier than a woman who feels
Always Looking Boot-i-Ful From Behind!
comfortable in her own body, strutting her

stuff on the beach.
5. Watch your diet and keep up the exercise!

You’ve definitely worked hard, but that
doesn’t mean you can just quit and
think that the results will stick
around. Follow the maintenance
plan below, and jump back into
another round of 30 days if needed!
INGRIDROMERO.COM ALWAYS LOOKING BEAUT-I-FUL FROM BEHIND | 30 DAY TOTAL BOOTY 98

Maintenance and Vacation Booty
MAINTENANCE BOOTY
You can literally do this program multiple times
and get amazing results. For maintenance
continue the program and make sure to
progress with the workouts and intensity as
you are getting stronger and in better shape.
In order to MAXIMIZE your potential with this program
you want to make sure you are following the program as
Maintenance Booty
closely as possible. Your nutrition is going to be about 75% of your

results. “You can never out train a bad diet”
You also want to make sure your intensity level is up to par. Everyone’s intensity
level is going to be a bit different but we all know when we have given our all
with a workout.
VACATION BOOTY - EXPRESS WORKOUT
So you’re going on vacation to rest and relax and you don’t want to worry about how
all of the “sitting on your butt” might affect your posterior, especially now that you’ve
worked so hard on it? Prepare ahead of time!
The Edge Booty Express Workout is a travel-friendly no-excuses routine. Using only
your body weight, I will guide you through two levels of a simple but extreme booty-
shaping workout.
A week or two of indulgences and time off can certainly affect all of your recent
accomplishments and hard work, and if that “rest” carries over into your everyday
life once you return, you’ll definitely see some changes for the worse. Bring the Edge
Booty Express Workout with you! It’s time for you to feel the burn while on vacation
so that you KNOW you look good in that bathing suit!
Vacation Booty
Your vacation won’t include a DVD player? Not to worry! You’ll stay in terrific shape
if you follow this quick routine when on the road and on the go utilizing my favorites
moves as described earlier. All of the exercises are detailed in this book so that you
understand what to do on your own without a DVD to guide you. These moves will
certainly keep you in the right mindset, and will absolutely make you feel good.
So plan to wake up each morning and complete 3 sets of 25 repetitions of each of
the following. Your goal is to get in at least 3 days of training plus cardio during a one
week trip, and ALL you need to bring with you is a single exercise band! These will
keep your glutes feeling like they’ve gotten the attention they deserve!
INGRIDROMERO.COM MAINTENANCE AND VACATION BOOTY | 30 DAY TOTAL BOOTY 99
Edge Booty Express Workout
VACATION BOOTY
Day 1 (3 sets / 25 reps each) EXPRESS WORKOUT
MUSCLE ACTIVATION WARM UP In addition, you need to make
1. Squat with a Lateral Leg Raise
sure you’re getting enough
2. Box Jumps cardio (20-30 minutes; 2-3
3. Forward Lunge times a week). Try to get that
4. Split Jumps heart rate up and burn some
5. Side Step with a Band calories.
6. Lateral Bound Watch the alcoholic beverages
COOL DOWN & STRETCH and fatty foods (I know it’s
your vacation but eat in
moderation), especially the
Day 2 (3 sets / 25 reps each) salty treats! Extra salt + alcohol
= MAJOR dehydration! You’ll
MUSCLE ACTIVATION WARM UP find everything (including your
1. Jumps with High Knees tush and hips) feeling a bit
2. Lateral Lunge more bloated and out-of-sorts
3. Leap Frogs if you go overboard and too far
4. Side Step with a Band off your normal plan.
5. Jump Squats Make sure to check in with
6. Reverse Lunge me periodically at www.
COOL DOWN & STRETCH ingridromero.com for more
information on training and
nutrition.
Day 3 (3 sets / 25 reps each) I’m always sharing new ideas
MUSCLE ACTIVATION WARM UP and new developments to my
1. Squat with a Kickback web site and blog, including
2. Side Step with a Band
plenty of structured programs
that will definitely help you
3. Box Jumps achieve all of your goals.
4. Curtsy Lunge
5. Split Jumps Good luck!
6. Lateral Bound
COOL DOWN & STRETCH
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Disclaimer
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Edge-Booty-Workbook-Ingrid Romero PDF

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Before You Get Started...

The Edge Booty Extreme Program is designed to be a lifestyle change.

Carbohydrates are NOT Evil!

Our plan is proven through thousands of

INGRIDROMERO.COM IMPORTANT BEFORE YOU BEGIN | 30 DAY TOTAL BOOTY 2

Take Your Before Pics (trust me on this)

Support “The Edge Zone”

Ingrid Romero Joe Discuillo

INGRIDROMERO.COM IMPORTANT BEFORE YOU BEGIN | 30 DAY TOTAL BOOTY 4

“Edge Booty Extreme exercises keep my workouts interesting…”

The EDGE Booty Extreme workouts have introduced me to a variety

These Edge Booty Extreme exercises keep my workouts interesting

INGRIDROMERO.COM WHAT PEOPLE ARE SAYING | 30 DAY TOTAL BOOTY 5

Joe and Ingrid are geniuses at coming up with so many different

In just “1 month” it looks like I got a butt lift…

INGRIDROMERO.COM WHAT PEOPLE ARE SAYING | 30 DAY TOTAL BOOTY 6

I am a personal trainer and group fitness instructor, and thought

I was introduced to a whole new world of glute and leg workouts

INGRIDROMERO.COM WHAT PEOPLE ARE SAYING | 30 DAY TOTAL BOOTY 7

INGRIDROMERO.COM TABLE OF CONTENTS | 30 DAY TOTAL BOOTY 8

INGRIDROMERO.COM TABLE OF CONTENTS | 30 DAY TOTAL BOOTY 9

INGRIDROMERO.COM ALL ABOUT YOUR BOOTY | 30 DAY TOTAL BOOTY 10

INGRIDROMERO.COM ALL ABOUT YOUR BOOTY | 30 DAY TOTAL BOOTY 11

a direct connection between the trunk and the lower body.

INGRIDROMERO.COM ALL ABOUT YOUR BOOTY | 30 DAY TOTAL BOOTY 14

INGRIDROMERO.COM ALL ABOUT YOUR BOOTY | 30 DAY TOTAL BOOTY 15

The Truth: The idea that you ALWAYS

INGRIDROMERO.COM MYTHS & MISCONCEPTIONS | 30 DAY TOTAL BOOTY 17

ACTION: With your hands on your

TIP: You can intensify the stretch into

2 SIDE HIP ABDUCTION

ACTION: Keep the heels touching and

INGRIDROMERO.COM BOOTY WARM UP | 30 DAY TOTAL BOOTY 20

ACTION: Li" your hips oﬀ the ground

ACTION: Sit back (as if sitting down

INGRIDROMERO.COM BOOTY WARM UP | 30 DAY TOTAL BOOTY 21

ACTION: Kick the heel towards the

INGRIDROMERO.COM BOOTY WARM UP | 30 DAY TOTAL BOOTY 22

1 SQUAT WITH A LATERAL

ACTION: Brace your core and lower

INGRIDROMERO.COM INGRID’S TOP BOOTY SHAPING MOVES | 30 DAY TOTAL BOOTY 24

2 SQUAT WITH A KICKBACK

ACTION: Push back up through the

INGRIDROMERO.COM INGRID’S TOP BOOTY SHAPING MOVES | 30 DAY TOTAL BOOTY 25

ACTION: Keeping one leg in place, take

INGRIDROMERO.COM INGRID’S TOP BOOTY SHAPING MOVES | 30 DAY TOTAL BOOTY 26

ACTION: Take a large step backwards

INGRIDROMERO.COM INGRID’S TOP BOOTY SHAPING MOVES | 30 DAY TOTAL BOOTY 27

5 LATERAL (SIDE) LUNGE

ACTION: Keep the chest high and

INGRIDROMERO.COM INGRID’S TOP BOOTY SHAPING MOVES | 30 DAY TOTAL BOOTY 28

6 CURTSY LUNGE (WITH

ACTION: Take a big step back with one

ADDED CHALLENGE: For an added

NOTE: If you do not have bench you can

INGRIDROMERO.COM INGRID’S TOP BOOTY SHAPING MOVES | 30 DAY TOTAL BOOTY 29

7 BOSU BALL LUNGE

ACTION: Establish the start of a lunge

INGRIDROMERO.COM INGRID’S TOP BOOTY SHAPING MOVES | 30 DAY TOTAL BOOTY 30

8 SIDE STEP WITH A BAND

ACTION: Keep feet at least shoulder

INGRIDROMERO.COM INGRID’S TOP BOOTY SHAPING MOVES | 30 DAY TOTAL BOOTY 31

9 BOSU BALL SINGLE LEG