Edge Booty Workbook

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!
Before you Get Started
Eliminating your carbs to lose weight is

not sustainable and not the answer. To
lose weight and keep it o simply follow the
EDGE BOOTY meal plan.. It doesnt get any
easier than that. Dont over think it. Just
follow it, dont cheat, be patient and the
results will come..
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.
Everyones intensity level is going to be a bit dierent but we all
know when we have given our all with a workout.
INGRIDROMERO.COM
IMPORTANT BEFORE YOU BEGIN | 30 DAY TOTAL BOOTY

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 Im 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
o 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 o 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.
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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 dont 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 2448 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
Arnold Classic Overall Champion,

3x NPC Overall Champion,
Competition Bikini Designer,
Team EDGE Co-Founder &
Successful Online Fitness Coach
INGRIDROMERO.COM
Joe Discuillo
Team EDGE Co-Founder & Master

Trainer, Nutrition Expert, Personal
Trainer (NASM, AFAA & USAWL
Certified CPT)
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 didnt
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.
What People Are Saying...
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 cant
recommend it enough!
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 wasnt 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

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 dont 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 dont 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

Ive 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
INGRIDROMERO.COM

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 mens 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
INGRIDROMERO.COM
Table of Contents
2
Before you Get Started
32
What People Are

Saying...
12
All About Your Booty
18
Planning To Compete?
33
33
34
35
36
37
37
38
12
14
16
18
19
20
20
21
21
22
23
24
25
26
27
28
29
30
31
Basic Anatomy of the Glutes

How Our Glutes Age
Myths & Misconceptions
Glute & Lower Body

Guidelines for Fitness
Competitors
Ingrids Favorite Booty

Sculpting Exercises
Hip Flexor Stretch
Side Hip Abduction
Glute Bridge
Squat
Donkey Kicks
Top Booty Shaping

Moves
Squat With A Lateral Leg Raise

Squat With A Kickback
Forward Lunge
Reverse Lunge
Lateral (Side) Lunge
Curtsy Lunge (With Optional
Step)
Bosu Ball Lunge
Side Step With A Band
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Bosu Ball Single Leg Glute

Bridge
Stability Ball
Hamstring Curl
Split Jumps
Lateral Bound
Box Jumps
Jumps With High Knees
Leap Frogs
Jump Squats
39
Cool Down & Stretch
42
The Upper Body Plan
40
40
41
41
43
44
45
46
47
48
49
50
51
52
53
54
55
Quad Stretch
Hamstring Stretch
Figure 4 Stretch
Spinal Rotation
Seated Dumbbell Press

Seated Dumbbell Bent-Over
Rear Delt Raise
Front Dumbbell Raise
Side Dumbbell Raise
Y-Raise
Dumbbell Upright Row
Bent-Over Dumbbell Row
Push-Ups
Dumbbell Chest Press
Standing Dumbbell Curl
Standing Dumbbell Hammer
Curl
Bench Dips
Dumbbell Skull Crusher
TABLE OF CONTENTS | 30 DAY TOTAL BOOTY
Table of Contents
56
59
60
61
30 Days To A Fabulous Backside
HIIT 10 Worksheet
Chest and Arms Worksheet
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
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TABLE OF CONTENTS | 30 DAY TOTAL BOOTY
30 DAY TOTAL BOOTY &
BODY WORKOUT PRORAM
Ingrid Romero
Your backside, behind, derriere, tush,

rump, posterior, fanny, buttocks,
bottom, bum the names
(and nicknames) for whats
said to be the largest,
most powerful and athletic
muscle in the body go on
and on. Im talking about
your gluteus maximus,
or what most fitness
professionals will refer to
as your glutes.
With both the upper and
lower muscle fibers in
the glutes working both
independently
and
together, your glutes
are directly involved
in hip extension, hip
abduction, and hip
external rotation. That
means that whether you
are walking, running,
jumping,
squatting,
kicking,
climbing,
throwing, or swinging,
your
glutes
are
involved.
Now, glute strength is
absolutely critical to
athletic performance,
but up until
this
point,
my primary
INGRIDROMERO.COM
concern has always been with the size,

shape, and overall look of glutes
as they are shown o onstage
during fitness competitions!
This is your opportunity to
benefit from my personal
experiences in getting my
own glutes (or my tushy
as I refer to it) in shape,
as well as training other
fitness competitors to do
so. In this book, Im going
to give you the steps
you need to attain the
smooth, tight, round,
and beautiful glutes
youve always wanted!
Im writing this eBook
because
women
o"en ask me about
what they can do
to achieve better
tone in their glutes
and hamstrings. I
mean, what woman
doesnt want a firm
backside free of
dimples, cellulite
and saddle bags?!
Take that desire
and multiply it
by 100 when it
comes
to
fitness
ALL ABOUT YOUR BOOTY | 30 DAY TOTAL BOOTY
10
models and competitors. This area has always been a really

common problem, because unless youre 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 Im on the shorter side, so Ive made it a priority
to work hard and keep it firm and tight. As a result of my hard
work, Im now known for my amazing glutes, and now I get to
share my knowledge with you!
First, Im 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, Im 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, Im 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 Ill 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 eectively tighten,
tone and shape your glutes. Dont 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
INGRIDROMERO.COM
11

As I mentioned in my intro, the
glutes that well be working
on make up the largest, and
most powerful muscle group in
the body, and form the shape of
the buttocks.
Were 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.
All About Your Booty
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
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,
its 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.
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12
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 youre 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. Its 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 its 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 thats 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 dicult genetics to deal
with, everyone can make changes that positively aect the shape and look of
their body!
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13
How Our Glutes Age

Even though your glutes make up the
largest and most powerful muscle in
your body, they are still made of the
same things as the rest of your body muscle fiber, fat, skin, and other tissues.
eect, resulting in a saggy or

wrinkled look. So any large weight
gains or losses may result in skin
that doesnt respond as well to
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
see is excess fat being stored in your
happening with your face as you age.
backside, where you never used
to have it before. This is the body
To begin with, thankfully most
naturally redistributing fat stores,
backsides have been shielded from
and you might also find unexpected
the aging eects of the sun for a
excess fat in your thighs and hips.
majority of their existence. If youve
Losing this excess body fat requires
spent a great deal of time in a
a change in BOTH your nutrition
bathing suit, hopefully youve been
and exercise plan. You must change
smart enough to use sunscreen, and
your overall body composition to
still the majority of your tush has
see improvements in any body fat
been hidden. So sun damage isnt
stored on and around your backside.
a HUGE concern for this body area.
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
isnt as tight as it used to be, and
any major fluctuations in weight
(up or down) will have a significant
INGRIDROMERO.COM
14
The predictable loss of elasticity, And CELLULITE, oh dreaded

plus fluctuations in weight and
cellulite is what aects 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 youve 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 its never too late
lifestyle, but all that type of cream
to make a positive change in how
does is deliver caeine 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 dont add in the exercises
temporarily less visible. The same
Im recommending today in this
goes for some of the other quickbook, the flat butt look may be
fix cellulite solutions most are
one youre stuck with.
temporary in nature and dont
address the underlying problem.
If your tush has started to droop
You must develop lean muscle to
or sag a bit, you might have also
improve your physique. Dieting
noticed that the gluteal crease (the
alone can o"en make cellulite look
line that separates your butt cheek
worse as theres no significant
from the back of your leg) has
muscle tissue to support the skin
become more defined and longer.
and provide shape! Ill say it again
Once you tighten and tone the area,
that the answer is nutrition PLUS
that crease will definitely start to
exercise, not just one or the other.
look better.
INGRIDROMERO.COM
15

Myth #1:
You wont become muscular if you
use just simple TONING exercises
The Truth: Somewhere along the line
in fitness writing, editors caught
onto the fact that telling people
they needed to build muscle or
create a more muscular frame
was scaring them.
strengthening your glutes. As it is a

compound exercise, it allows you to
work more than one muscle group
at a time. However, it should not be
the ONLY glute exercise you focus on,
and unfortunately squats are o"en
performed incorrectly or with terrible
form, rendering them MUCH less
eective as an exercise.
Instead, they started using the

word toned, and everyone
caught on. In fact, Im sure
youve 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
sagging eects of skin. By
building strong and healthy
muscle, you are creating
actually toned look for
your glutes.
Myth #2:
Just do lots of SQUATS and your
glutes will look great
The Truth: The squat certainly
ranks high as an exercise used for
Lunges and deadli"s are in the same

category. While your glutes might
feel some strain and be sore the next
day, a majority of the work for these
exercises is done in the quads.
These are wonderful compound
exercises, but most people dont
understand how to perform them
properly, and more importantly, how
to make sure the glutes are being
ACTIVATED in the process.

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
workload, and thats how youll see
results. In order to keep from hitting
a plateau in your progress, you must
consistently change how youre
challenging your body.
Long sets absolutely build endurance,
but if your goal is size and shape,
you have to think about increasing
resistance and intensity.
Myth #4:
You can SPOT REDUCE areas of fat
or flab around your tush
The Truth: Beginning a new exercise
routine or increasing the intensity of
an existing one will have an overall
positive eect on your body, possibly
including the size and shape of your
glutes. But there are not specific
exercises that you can use to spot
reduce flabby areas in your body.
Exercises specifically for the glutes and
lower body will certainly strengthen
and tone, but they will do nothing to
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address the overlying layer of adipose

tissue (fat).
Your body doesnt indicate where in the
body it wants to draw energy from
its not just ONE specific place. Rather,
the body draws energy from the entire
body, which is why the goal is to burn
more calories than you take in and
change your total body composition.
In addition to strengthening your
underlying muscles, a revamp to your
nutrition plan is probably needed, and
you need to make sure that youre
getting in sucient cardio to burn
enough calories to have an eect on
your body.
Strength training + cardio + healthy
nutrition plan = reduced percentage
of body fat and increased percentage
of lean muscle tissue. Once you tie in
the healthy eating and exercising you
will be on track to having the backside
you have always wanted. I always tell
everybody the key to success is the
three Ps: Persistence, Patience and
Perspiration!
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 aect 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
Ingrids Favorite Booty Sculpting Exercises
Ingrids
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.
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.
Warm Up Exercises
[ Booty Warm Up ]
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.
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BOOTY WARM UP | 30 DAY TOTAL BOOTY
20

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.
Warm Up Exercises
[ Booty Warm Up ]
ACTION: Li" your hips o 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. Dont let the
knees pass the toes. As you stand up,
press through the heels and squeeze
through the glutes. However, dont
lock out your knees at the top of the
movement keep them so". Repeat
for 20-25 repetitions.
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Warm Up Exercises
[ Booty Warm Up ]
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.
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Top Booty Shaping Moves
TOP BOOTY
SHAPING MOVES
In
these
descriptions,
Im
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. Thats 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.
Time To Start Shaping That Booty
Booty Exercises
[ Top Booty Shaping Moves ]
1 SQUAT WITH A LATERAL
LEG RAISE
SETUP: Begin with your feet hipwidth 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.
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INGRIDS 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.
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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 dont bang your back
knee on the ground that hurts! Keeping
your glutes tight, push o from your front
leg and return to standing with feet sideby-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.
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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.
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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 o 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.
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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. Youll look like youre curtsying
o 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 o 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.
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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 doesnt
extend past the toes. Work to depth
and come back up. Complete 15-20
reps and then switch legs and repeat.
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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.
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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 o 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.
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Booty Exercises
10 STABILITY BALL
HAMSTRING CURL
SETUP: Begin in a prone position, with
your legs extended 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 o
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 again. Complete 10-15
repetitions. If you want to increase the
diculty of the move, just move your
feet closer together on the ball!foot.
Continue to bound from side-to-side.
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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.
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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-toside.
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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.
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14 JUMPS WITH HIGH KNEES
Booty Exercises
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.
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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.
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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.
Thats why its 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 heres a few
that I definitely encourage you
to incorporate.
Important: Don't Skip!
1 QUAD STRETCH
Cool Down & Stretch
[ Cool Down & 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 1020 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.
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COOL DOWN & STRETCH | 30 DAY TOTAL BOOTY
40
Important: Don't Skip!
3 FIGURE 4 STRETCH
Cool Down & Stretch
[ Cool Down & 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 1020 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.
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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 cant 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, Ive outlined some
eective upper body moves
that will help you become
stronger and more toned over
the course of this program.
Ive suggested repetitions per
set, and ideally youd like to
complete 2-3 sets of each, with
increasing weights (i.e. 5lbs,
8lbs, 10lbs).
Can't Ignore Your Upper Body!
Shoulders & Back
[ The Upper Body Plan ]
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
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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.
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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.
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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.
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46
Shoulders & Back
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 o
the ball, so that your body forms a
Y position. Hold for 3-5 seconds and
lower down to the starting position.
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Shoulders & Back
6 DUMBBELL UPRIGHT
ROW
SETUP: Begin with feet hipwidth 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.
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Shoulders & Back
7 BENT-OVER DUMBBELL
ROW

apart and knees so". Pivot over
from the hips, keeping the back
arc neutral (dont 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 1012 reps per set
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Chest & Arms
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.
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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.
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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.
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Chest & Arms
4 STANDING DUMBBELL
HAMMER CURL
SETUP: Begin with feet hipwidth 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.
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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 o 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.
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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.
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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 eort
into shaping my body and my booty,
and Im 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.
Weve 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 eect 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 youre required to move
from a dynamic move to one requiring more stability. These sequences will challenge
you both mentally and physically, but youll 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
youre stronger and more stable to do so.
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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 dicultly, or the quantity of your training.
Intensity. As I see it, intensity is really just a measure of both how hard youre
working and how hard youre willing to work. You cant have an intense workout if
you dont 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
ecient 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 eort 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.
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58
HIIT 10
HIT 10 SCHEDULE
Exercise
Time
HIIT 10 Worksheet
Jog/Walk in Place (active recovery)
30 Secs
Jump Rope
45 Secs
30 Secs
Jump Rope
45 Secs
30 Secs
Jump Rope
45 Secs
30 Secs
Jumping Jacks
45 Secs
30 Secs
Jumping Jacks
45 Secs
30 Secs
Jumping Jacks
45 Secs
30 Secs
Mountain Climbers
45 Secs
30 Secs
Mountain Climbers
45 Secs
30 Secs
Lateral Side to Side
45 Secs
30 Secs
Lateral Side to Side
45 Secs
Walking In Place Knees High
INGRIDROMERO.COM
2 Min Cool Down
HIIT 10 SCHEDULE | 30 DAY TOTAL BOOTY
59
CHEST AND ARMS

CHEST AND ARMS DAY
Superset
Superset
Push-Ups
Superset
Push-Ups
Superset
Superset
Superset
Superset
Bench Dips
Superset
Chest and Arms Worksheet
Push-Ups
Bench Dips
Superset
Exercise
Bench Dips
Set
Weight
Target
Actual
Rest
Period
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
Standing Dumbbell Hammer Curl
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
--
Reps
--
--
Superset: A superset is a combination of one exercise performed right a"er the other with no
rest in between them.
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CHEST AND ARMS | 30 DAY TOTAL BOOTY
60
SHOULDERS AND BACK

SHOULDERS AND BACK DAY
Shoulder and Back Worksheet
Superset Superset Superset Superset Superset Superset Superset Superset Superset
Exercise
Set
1
Seated DB Bent-Over Rear Delt Raise

2
3

Side Dumbbell Raise
4
5
Side Dumbbell Raise

Side Dumbbell Raise
Y-Raise
Y-Raise
Y-Raise
10
Weight
Reps
Target
Actual
Rest
Period
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
10-12
No Rest
10-12
60 Secs
12-15
60 Secs
12-15
60 Secs
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.
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SHOULDERS AND BACK | 30 DAY TOTAL BOOTY
61
Ingrid Romeros
Your Exercise Plan Is To Complete 3 Full

Glute Days Each Week For 4 Weeks. Your
Schedule Should Look Something Like This
Edge Booty
MEAL PLAN II
MEAL PLAN I
MEAL PLAN II
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Booty Blast
Shoulders &
Back
Booty &
Core
Chest &
Arms
Single Leg
Burnout
Booty
Express
Rest Day
Cardio 20
HIIT 10
Cardio 20
HIIT 10
Cardio 20
Cardio 20
DAY 8
DAY 9
DAY 10
DAY 11
DAY 12
DAY 13
DAY 14
Booty Blast
Shoulders &
Back
Booty &
Core
Chest &
Arms
Single Leg
Burnout
Booty
Express
Rest Day
Cardio 20
HIIT 10
Cardio 20
HIIT 10
Cardio 20
Cardio 20
DAY 15
DAY 16
DAY 17
DAY 18
DAY 19
DAY 20
DAY 21
Booty Blast
Shoulders &
Back
Booty &
Core
Chest &
Arms
Single Leg
Burnout
Booty
Express
Rest Day
Cardio 20
HIIT 10
Cardio 20
HIIT 10
Cardio 20
Cardio 20
DAY 22
DAY 23
DAY 24
DAY 25
DAY 26
DAY 27
DAY 28
Booty Blast
Shoulders &
Back
Booty &
Core
Chest &
Arms
Single Leg
Burnout
Booty
Express
Rest Day
Cardio 20
HIIT 10
Cardio 20
HIIT 10
Cardio 20
Cardio 20
DAY 1
Booty
+
Leg Day
CROSS OFF EACH DAY AS YOU COMPLETE

EACH WORKOUT TO KEEP TRACK OF YOUR
PROGRESS.
INGRIDROMERO.COM
WHATS YOUR GOAL? ________________

_____________________________
ACHIEVED YOUR GOAL: YES / NO
62
Edge Booty Workout Schedule
DAY 1
MEAL PLAN I
Extreme Workout
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 cant diet away poor fitness habits, and
you cant 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 Ive 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 Im sure youre wondering
how you should plan on fueling your workouts and then adequately recover?
Ive got it all covered!
The Booty Beautiful Nutrition Plan
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 PREWORKOUT MEAL and the POSTWORKOUT MEAL as this is how we are
going to make sure that you have the fuel
to succeed, followed by the nutritional
recovery you need. You are going to eat
and train like a competitor, without ever
having to go on stage!
Within a single day, you can move
meals around if you need to in order to
accommodate your training program, so
YOURE NEVER STUCK! If we havent
structured the day how you need it, then
just change it so that it fits in cohesively
with your workout schedule!
Meal 3 (Pre-Workout)
Protein
Carbs
4 oz. Chicken Breast,

Grilled or Broiled
4 oz. Sweet Potato,

Cooked
1 Cup Broccoli, Diced
& Cooked
Extras
Instructions: Eat
Fresh Salsa (optional) prior to working out
(Post-Workout)
Extras
Instructions:
1 Serving L-Glutamine Combine

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
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, weve 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 youve 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 dont 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 dont
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!
INGRIDROMERO.COM
64
Now the following are some ways to add flavor to

your food without too many additional calories.
Enjoy!
Simple Lemon Marinade: 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: 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: cup plain
Greek yogurt + 2 Tbsp olive oil + tsp coriander
+ 1 tsp ground turmeric + 1 tsp ground cumin.
Marinate your chicken and toss on the grill!
Totally Thai Marinade: cup unsweetened coconut milk + 1 Tbsp minced shallot
+ 2 Tbsp chopped cilantro + tsp chili paste + juice of 1 lime.
Sweet & Sour Marinade: cup honey + 1/3 cup Braggs 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.
INGRIDROMERO.COM
65
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, weve

provided a VEGAN MEAL PLAN
I and VEGAN MEAL PLAN II as
well, along with its own grocery
See schedule on page 57
30 Day Meal Plan
WEEKS 1 & 3
Fats
2 Hard Boiled Eggs
Protein
Fats
Extras
Fats
Protein
Carbs

Grilled or Broiled
4 oz. Sweet Potato,

Cooked
& Cooked
Instructions:
(Post-Workout)
Extras
Instructions: Eat
Extras

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Protein
Avocado, Diced
Fats
DAY 1
4oz Tuna (1 can,

drained)
Extras
Meal 6
Carbs
8 oz. Coconut Water
Added Instructions
Eat together.
MEAL PLAN I (WEEKS 1 & 3) | 30 DAY TOTAL BOOTY 67
MEAL PLAN I
Protein
1 TBSP Almond Butter
Carbs
Meal 2
Scoop Vanilla
Protein Powder
Extras
Large Grapefruit
Meal 1
Carbs
Cinnamon
Carbs
Extras
Meal 5
Added Instructions
Eat together.
1 Serving Steel Cut

Oats
Added Instructions
Prepare steel cut oats according to
package directions.
Once done, mix in protein powder,
almond butter and cinnamon.
Protein
8 oz. Coconut Water
Fats
Meal 4 (Post-Workout)
Protein
Extras
1 Serving Protein
Powder (any flavor)
Carbs
Balsamic Vinegar
Fresh Lemon
INGRIDS SUPER
SALMON:
4oz Salmon
Cup Quinoa
10 Large Spears
Asparagus
Added Instructions
Mix and drink.
Added Instructions
Grill or broil salmon and asparagus.

Top fish with fresh lemon and asparagus
with balsamic.
Serve with quinoa.
INGRIDROMERO.COM
WEEKS 1 & 3
Protein
Fats
Extras
Meal 1
STRAWBERRY
BANANA SMOOTHIE
1 Scoop Vanilla
Protein Powder
Carbs
1 Cup Strawberries
tsp Vanilla Extract
Banana, 1 Cup
Ice to Blend
Unsweetened Almond
or Coconut Milk
Added Instructions
Combine ingredients for protein shake.
INGRIDS TASTY
TURKEY BURGER:
4oz Turkey Burger
Protein
Extras
1 tsp Olive Oil
Fats
Meal 2
Extras
Fats
MEAL PLAN I
Protein
4oz Tuna (1 can,
drained)
Carbs
Cup Tomato, Diced 1 tsp Parsley,

Chopped
Cup Cucumber,
Diced
1 tsp Mustard
Added Instructions
Protein
Carbs

Grilled or Broiled
4 oz. Sweet Potato,

Cooked
& Cooked
Instructions:
(Post-Workout)
Extras
Instructions: Eat
Extras

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Fats
5 Egg Whites
Protein
Extras
Avocado, Diced
Fats
Meal 6
1 Tbsp Almond Butter
Carbs
Meal 5
Combine for tuna salad snack.
Protein
Extras
Cup Tomato, Diced Fresh Salsa
Carbs
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Added Instructions
Scramble egg whites with tomato.

Top with avocado and fresh salsa.
Added Instructions
Spread the almond butter on the rice cake

and top with sliced fruit.
DAY 2
Carbs
1 Tbsp Balsamic
Vinegar
Fresh Salsa
Cup Brown Rice

2 Cups Raw Spinach
Cup Mushrooms,
Sliced
Added Instructions
Broil or grill turkey burger and serve on

top of brown rice with fresh salsa.
Combine spinach and mushrooms and
dress with olive oil and balsamic vinegar.
INGRIDROMERO.COM
WEEKS 1 & 3
Fats
2 Hard Boiled Eggs
Protein
Fats
Extras
Fats
Protein
Carbs

Grilled or Broiled
4 oz. Sweet Potato,

Cooked
& Cooked
Instructions:
(Post-Workout)
Extras
Instructions: Eat
Extras

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Protein
Avocado, Diced
Fats
DAY 3
4oz Tuna (1 can,

drained)
Extras
Meal 6
Carbs
8 oz. Coconut Water
Added Instructions
Eat together.
MEAL PLAN I
Protein
Carbs
Meal 2
Scoop Vanilla
Protein Powder
Extras
Large Grapefruit
Meal 1
Carbs
Cinnamon
Carbs
Extras
Meal 5
Added Instructions
Eat together.
1 Serving Steel Cut

Oats
Added Instructions
package directions.
Protein
8 oz. Coconut Water
Fats
Protein
Extras
1 Serving Protein
Powder (any flavor)
Carbs
Balsamic Vinegar
Fresh Lemon
INGRIDS SUPER
SALMON:
4oz Salmon
Cup Quinoa
10 Large Spears
Asparagus
Added Instructions
Mix and drink.
Added Instructions

with balsamic.
Serve with quinoa.
INGRIDROMERO.COM
WEEKS 1 & 3
Protein
Fats
Extras
Meal 1
STRAWBERRY
BANANA SMOOTHIE
1 Scoop Vanilla
Protein Powder
Carbs
1 Cup Strawberries
tsp Vanilla Extract
Banana, 1 Cup
Ice to Blend
Unsweetened Almond
or Coconut Milk
Added Instructions
INGRIDS TASTY
TURKEY BURGER:
4oz Turkey Burger
Protein
Extras
1 tsp Olive Oil
Fats
Meal 2
Extras
Fats
MEAL PLAN I
Protein
4oz Tuna (1 can,
drained)
Carbs

Chopped
Cup Cucumber,
Diced
1 tsp Mustard
Added Instructions
Protein
Carbs

Grilled or Broiled
4 oz. Sweet Potato,

Cooked
& Cooked
Instructions:
(Post-Workout)
Extras
Instructions: Eat
Extras

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Fats
5 Egg Whites
Protein
Extras
Avocado, Diced
Fats
Meal 6
Carbs
Meal 5
Protein
Extras
Carbs
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Added Instructions

Added Instructions

DAY 4
Carbs
1 Tbsp Balsamic
Vinegar
Fresh Salsa
Cup Brown Rice

2 Cups Raw Spinach
Cup Mushrooms,
Sliced
Added Instructions

INGRIDROMERO.COM
WEEKS 1 & 3
Fats
2 Hard Boiled Eggs
Protein
Fats
Extras
Fats
Protein
Carbs

Grilled or Broiled
4 oz. Sweet Potato,

Cooked
& Cooked
Instructions:
(Post-Workout)
Extras
Instructions: Eat
Extras

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Protein
Avocado, Diced
Fats
DAY 5
4oz Tuna (1 can,

drained)
Extras
Meal 6
Carbs
8 oz. Coconut Water
Added Instructions
Eat together.
MEAL PLAN I
Protein
Carbs
Meal 2
Scoop Vanilla
Protein Powder
Extras
Large Grapefruit
Meal 1
Carbs
Cinnamon
Carbs
Extras
Meal 5
Added Instructions
Eat together.
1 Serving Steel Cut

Oats
Added Instructions
package directions.
Protein
8 oz. Coconut Water
Fats
Protein
Extras
1 Serving Protein
Powder (any flavor)
Carbs
Balsamic Vinegar
Fresh Lemon
INGRIDS SUPER
SALMON:
4oz Salmon
Cup Quinoa
10 Large Spears
Asparagus
Added Instructions
Mix and drink.
Added Instructions

with balsamic.
Serve with quinoa.
INGRIDROMERO.COM
WEEKS 1 & 3
Protein
Fats
Extras
Meal 1
STRAWBERRY
BANANA SMOOTHIE
1 Scoop Vanilla
Protein Powder
Carbs
1 Cup Strawberries
tsp Vanilla Extract
Banana, 1 Cup
Ice to Blend
Unsweetened Almond
or Coconut Milk
Added Instructions
INGRIDS TASTY
TURKEY BURGER:
4oz Turkey Burger
Protein
Extras
1 tsp Olive Oil
Fats
Meal 2
Extras
Fats
MEAL PLAN I
Protein
4oz Tuna (1 can,
drained)
Carbs

Chopped
Cup Cucumber,
Diced
1 tsp Mustard
Added Instructions
Protein
Carbs

Grilled or Broiled
4 oz. Sweet Potato,

Cooked
& Cooked
Instructions:
(Post-Workout)
Extras
Instructions: Eat
Extras

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Fats
5 Egg Whites
Protein
Extras
Avocado, Diced
Fats
Meal 6
Carbs
Meal 5
Protein
Extras
Carbs
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Added Instructions

Added Instructions

DAY 6
Carbs
1 Tbsp Balsamic
Vinegar
Fresh Salsa
Cup Brown Rice

2 Cups Raw Spinach
Cup Mushrooms,
Sliced
Added Instructions

INGRIDROMERO.COM
WEEKS 1 & 3
Fats
2 Hard Boiled Eggs
Protein
Fats
Extras
Fats
Protein
Carbs

Grilled or Broiled
4 oz. Sweet Potato,

Cooked
& Cooked
Instructions:
(Post-Workout)
Extras
Instructions: Eat
Extras

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Protein
Avocado, Diced
Fats
DAY 7
4oz Tuna (1 can,

drained)
Extras
Meal 6
Carbs
8 oz. Coconut Water
Added Instructions
Eat together.
MEAL PLAN I
Protein
Carbs
Meal 2
Scoop Vanilla
Protein Powder
Extras
Large Grapefruit
Meal 1
Carbs
Cinnamon
Carbs
Extras
Meal 5
Added Instructions
Eat together.
1 Serving Steel Cut

Oats
Added Instructions
package directions.
Protein
8 oz. Coconut Water
Fats
Protein
Extras
1 Serving Protein
Powder (any flavor)
Carbs
Balsamic Vinegar
Fresh Lemon
INGRIDS SUPER
SALMON:
4oz Salmon
Cup Quinoa
10 Large Spears
Asparagus
Added Instructions
Mix and drink.
Added Instructions

with balsamic.
Serve with quinoa.
INGRIDROMERO.COM
WEEKS 2 & 4
MEAL PLAN II
Carbs
Protein
Meal 2
Protein

Grilled or Broiled
Meal 1
Fats
5 Slices Turkey Breast, 1 Tbsp Sunflower
Seeds
Diced
4 oz. Sweet Potato,

Cooked
& Cooked
Fats
Carbs
Protein
Extras
(Post-Workout)
Instructions:
5 Egg Whites
Protein
Extras
Avocado, Diced
Fats
DAY 1
Carbs
Meal 6

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Extras
Extras
Instructions: Eat
Carbs
Extras
1 tsp Mustard
Cinnamon
Added Instructions
Meal 5
Extras
Fats
Combine for turkey salad snack.
Cup Celery, Diced
1 Slice Ezekiel Bread

Apple, Sliced
Banana, Sliced
Added Instructions
Toast Ezekiel bread and top with almond
butter and sliced fruit.
Protein
Fats
Protein
1 Serving Protein
Powder (any flavor)
Carbs
Ingrids Halibut With 1 tsp Olive Oil

Sun- Dried Tomatoes:
6oz Halibut
Extras
Carbs
8 oz. Coconut Water
MEAL PLAN II (WEEKS 2 & 4) | 30 DAY TOTAL BOOTY 74
Added Instructions
Cup Quinoa
Fresh Lemon
Cup Sun- Dried
Tomatoes, Diced
1 Cup Green Beans & 1
Cup White Mushrooms
Added Instructions
Mix and drink.

Added Instructions
Broil or grill fish and serve over quinoa

seasoned with fresh lemon. Cook green
beans, mushrooms and sun-dried
tomatoes in oil. Serve vegetables with fish.
INGRIDROMERO.COM
WEEKS 2 & 4
Protein
Fats
Extras
Meal 1
BLUEBERRY BANANA
SMOOTHIE
1 Serving Vanilla
Protein Powder
Carbs
Cup Blueberries
Water & Ice to Blend
Banana
2 Cups Raw Spinach
Cup Unsweetened
Almond or Coconut Milk
Added Instructions
MEAL PLAN II
Fats

Grilled or Broiled
Protein
Carbs
Protein
Avocado, Diced
Meal 2
1 Hard Boiled Egg,

Diced
Extras
Sea Salt and/or Chili
Powder to Taste
Extras
Instructions:
(Post-Workout)
Extras
Instructions: Eat
4 oz. Sweet Potato,

Cooked
& Cooked
Carbs
Added Instructions
Combine for egg salad snack.

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Protein
DAY 2
Fats
Meal 6
Protein
4 Slices Turkey Breast Avocado (4 slices)
Meal 5
Fats
Fats
1 tsp Olive Oil
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Protein
INGRIDS GROUND
TURKEY SURPRISE:
4oz Ground Turkey
8 oz. Coconut Water
4 Leaves Romaine
Lettuce
Cup Tomato (4
Slices)
Added Instructions
Create 4 Lettuce wraps with 1 slice turkey,

tomato and avocado each.
Added Instructions

Extras
Carbs
Extras
Extras
Carbs
Fresh Salsa
Carbs
Cup Brown Rice

Cup Tomatoes,
Diced
1 Cup Squash (any
variety), Diced
Added Instructions
Par-cook ground turkey. Add in tomatoes

and squash. Cook until turkey is browned
and vegetables are cooked through.
Combine turkey mixture with brown rice
and top with fresh salsa.
INGRIDROMERO.COM
WEEKS 2 & 4
MEAL PLAN II
Carbs
Protein
Meal 2
Protein

Grilled or Broiled
Meal 1
Fats
Seeds
Diced
4 oz. Sweet Potato,

Cooked
& Cooked
Fats
Carbs
Protein
Extras
(Post-Workout)
Instructions:
5 Egg Whites
Protein
Extras
Avocado, Diced
Fats
DAY 3
Carbs
Meal 6

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Extras
Extras
Instructions: Eat
Carbs
Extras
1 tsp Mustard
Cinnamon
Added Instructions
Meal 5
Extras
Fats
Cup Celery, Diced

Apple, Sliced
Banana, Sliced
Added Instructions
Protein
Fats
Protein
1 Serving Protein
Powder (any flavor)
Carbs

6oz Halibut
Extras
Carbs
8 oz. Coconut Water
Added Instructions
Cup Quinoa
Fresh Lemon
Cup Sun- Dried
Tomatoes, Diced
Cup White Mushrooms
Added Instructions
Mix and drink.

Added Instructions

INGRIDROMERO.COM
WEEKS 2 & 4
Protein
Fats
Extras
Meal 1
BLUEBERRY BANANA
SMOOTHIE
1 Serving Vanilla
Protein Powder
Carbs
Cup Blueberries
Banana
2 Cups Raw Spinach
Cup Unsweetened
Added Instructions
MEAL PLAN II
Fats

Grilled or Broiled
Protein
Carbs
Protein
Avocado, Diced
Meal 2
1 Hard Boiled Egg,

Diced
Extras
Powder to Taste
Extras
Instructions:
(Post-Workout)
Extras
Instructions: Eat
4 oz. Sweet Potato,

Cooked
& Cooked
Carbs
Added Instructions

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Protein
DAY 4
Fats
Meal 6
Protein
Meal 5
Fats
Fats
1 tsp Olive Oil
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Protein
INGRIDS GROUND
TURKEY SURPRISE:
4oz Ground Turkey
8 oz. Coconut Water
4 Leaves Romaine
Lettuce
Cup Tomato (4
Slices)
Added Instructions

Added Instructions

Extras
Carbs
Extras
Extras
Carbs
Fresh Salsa
Carbs
Cup Brown Rice

Cup Tomatoes,
Diced
1 Cup Squash (any
variety), Diced
Added Instructions

INGRIDROMERO.COM
WEEKS 2 & 4
MEAL PLAN II
Carbs
Protein
Meal 2
Protein

Grilled or Broiled
Meal 1
Fats
Seeds
Diced
4 oz. Sweet Potato,

Cooked
& Cooked
Fats
Carbs
Protein
Extras
(Post-Workout)
Instructions:
5 Egg Whites
Protein
Extras
Avocado, Diced
Fats
DAY 5
Carbs
Meal 6

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Extras
Extras
Instructions: Eat
Carbs
Extras
1 tsp Mustard
Cinnamon
Added Instructions
Meal 5
Extras
Fats
Cup Celery, Diced

Apple, Sliced
Banana, Sliced
Added Instructions
Protein
Fats
Protein
1 Serving Protein
Powder (any flavor)
Carbs

6oz Halibut
Extras
Carbs
8 oz. Coconut Water
Added Instructions
Cup Quinoa
Fresh Lemon
Cup Sun- Dried
Tomatoes, Diced
Cup White Mushrooms
Added Instructions
Mix and drink.

Added Instructions

INGRIDROMERO.COM
WEEKS 2 & 4
Protein
Fats
Extras
Meal 1
BLUEBERRY BANANA
SMOOTHIE
1 Serving Vanilla
Protein Powder
Carbs
Cup Blueberries
Banana
2 Cups Raw Spinach
Cup Unsweetened
Added Instructions
MEAL PLAN II
Fats

Grilled or Broiled
Protein
Carbs
Protein
Avocado, Diced
Meal 2
1 Hard Boiled Egg,

Diced
Extras
Powder to Taste
Extras
Instructions:
(Post-Workout)
Extras
Instructions: Eat
4 oz. Sweet Potato,

Cooked
& Cooked
Carbs
Added Instructions

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Protein
DAY 6
Fats
Meal 6
Protein
Meal 5
Fats
Fats
1 tsp Olive Oil
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Protein
INGRIDS GROUND
TURKEY SURPRISE:
4oz Ground Turkey
8 oz. Coconut Water
4 Leaves Romaine
Lettuce
Cup Tomato (4
Slices)
Added Instructions

Added Instructions

Extras
Carbs
Extras
Extras
Carbs
Fresh Salsa
Carbs
Cup Brown Rice

Cup Tomatoes,
Diced
1 Cup Squash (any
variety), Diced
Added Instructions

INGRIDROMERO.COM
WEEKS 2 & 4
MEAL PLAN II
Carbs
Protein
Meal 2
Protein

Grilled or Broiled
Meal 1
Fats
Seeds
Diced
4 oz. Sweet Potato,

Cooked
& Cooked
Fats
Carbs
Protein
Extras
(Post-Workout)
Instructions:
5 Egg Whites
Protein
Extras
Avocado, Diced
Fats
DAY 7
Carbs
Meal 6

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Extras
Extras
Instructions: Eat
Carbs
Extras
1 tsp Mustard
Cinnamon
Added Instructions
Meal 5
Extras
Fats
Cup Celery, Diced

Apple, Sliced
Banana, Sliced
Added Instructions
Protein
Fats
Protein
1 Serving Protein
Powder (any flavor)
Carbs

6oz Halibut
Extras
Carbs
8 oz. Coconut Water
Added Instructions
Cup Quinoa
Fresh Lemon
Cup Sun- Dried
Tomatoes, Diced
Cup White Mushrooms
Added Instructions
Mix and drink.

Added Instructions

INGRIDROMERO.COM
MEAL PLAN I & II GROCERY LIST
INGRIDROMERO.COM
Oil, Olive and/or Coconut

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

provided a VEGAN MEAL PLAN
I and VEGAN MEAL PLAN II as
well, along with its own grocery
See schedule on page 57
30 Day Vegan Meal Plan
WEEKS 1 & 3
Protein
Carbs
(Post-Workout)
Instructions:

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Extras
Cup Black Beans

4oz Sweet Potato,
Cooked
Extras
& Cooked
Fresh Salsa (optional)
Instructions: Eat
prior to working out
Protein
VEGAN MEAL PLAN I

Fats
1 Cup Lentils, Cooked
Meal 2
Protein
Carbs
Meal 1
Scoop Vanilla
Protein Powder
Extras
Fats
Carbs
Cinnamon
Extras
1 Serving Steel Cut

Oats
Combine for lentil salad snack.
Added Instructions
Cup Tomato, Diced Fresh Lemon

Cup Cucumber,
Diced
Added Instructions
package directions.
DAY 1
Fats
Meal 6
10 Cashews
Meal 5
Protein
Fats
1 Serving Protein
Powder (any flavor)
Protein
Protein
1 tsp Olive Oil or
Coconut Oil
Fats
1 Tbsp Almond
Butter
INGRIDS TEMPEH &

QUINOA:
Cup Tempeh
Carbs
1 Medium Apple or
Pear
Extras
Extras
8 oz. Coconut Water
Carbs
Carbs
Fresh Lemon
Extras
Cup Quinoa
10 Large Spears
Asparagus, Diced
VEGAN MEAL PLAN I (WEEKS 1 & 3) | 30 DAY TOTAL BOOTY 83
Added Instructions
Slice apple or pear and spread slices with

almond butter.
Added Instructions
Mix and drink.
Eat nuts on the side.
Added Instructions
Cook tempeh and asparagus with oil.

Serve over quinoa and season with fresh
lemon.
INGRIDROMERO.COM
WEEKS 1 & 3
Protein
Fats
Extras
Meal 1
STRAWBERRY
BANANA SMOOTHIE
1 Scoop Vanilla
Protein Powder
Carbs
Fats
Extras
Meal 2
Added Instructions
Carbs
Protein
Instructions:
(Post-Workout)
Cup Black Beans

4oz Sweet Potato,
Cooked
Extras
& Cooked
Instructions: Eat
Extras

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Meal 6
DAY 2
Protein
Meal 5
Fats
1 Piece Savory Baked Avocado, Diced

Tofu
Fats
Carbs
Cucumber, Diced
Cup Bell Pepper,
Diced
Extras
Fresh Lemon
Extras
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Added Instructions
Dice tofu and combine with vegetables,

avocado and fresh lemon.
Added Instructions

Carbs
Protein
Combine for chickpea salad snack.

Chopped
Cup Cucumber,
Diced
1 tsp Mustard
Carbs
1 Cup Chickpeas
Protein
VEGAN MEAL PLAN I
1 Cup Strawberries
tsp Vanilla Extract
Banana, 1 Cup
Ice to Blend
Unsweetened Almond
or Coconut Milk
Added Instructions
Fats
Extras
1 tsp Olive Oil
Protein
INGRIDS WHITE
BEANS & BROWN
RICE:
Cup White or
Cannellini Beans
Carbs
Cup Brown Rice

Fresh Salsa
2 Cups Raw Spinach
Cup Mushrooms, Sliced
Added Instructions
Saut beans, spinach and mushrooms in

oil.
Serve over brown rice and season with
fresh salsa.
INGRIDROMERO.COM
WEEKS 1 & 3
Protein
Carbs
(Post-Workout)
Instructions:

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Extras
Cup Black Beans

4oz Sweet Potato,
Cooked
Extras
& Cooked
Instructions: Eat
Protein
VEGAN MEAL PLAN I

Fats
Meal 2
Protein
Carbs
Meal 1
Scoop Vanilla
Protein Powder
Extras
Fats
Carbs
Cinnamon
Extras
1 Serving Steel Cut

Oats
Added Instructions

Cup Cucumber,
Diced
Added Instructions
package directions.
DAY 3
Fats
Meal 6
10 Cashews
Meal 5
Protein
Fats
1 Serving Protein
Powder (any flavor)
Protein
Protein
1 tsp Olive Oil or
Coconut Oil
Fats
1 Tbsp Almond
Butter
INGRIDS TEMPEH &

QUINOA:
Cup Tempeh
Carbs
1 Medium Apple or
Pear
Extras
Extras
8 oz. Coconut Water
Carbs
Carbs
Fresh Lemon
Extras
Cup Quinoa
10 Large Spears
Asparagus, Diced
Added Instructions

almond butter.
Added Instructions
Mix and drink.
Added Instructions

lemon.
INGRIDROMERO.COM
WEEKS 1 & 3
Protein
Fats
Extras
Meal 1
STRAWBERRY
BANANA SMOOTHIE
1 Scoop Vanilla
Protein Powder
Carbs
Fats
Extras
Meal 2
Added Instructions
Carbs
Protein
Instructions:
(Post-Workout)
Cup Black Beans

4oz Sweet Potato,
Cooked
Extras
& Cooked
Instructions: Eat
Extras

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Meal 6
DAY 4
Protein
Meal 5
Fats

Tofu
Fats
Carbs
Cucumber, Diced
Cup Bell Pepper,
Diced
Extras
Fresh Lemon
Extras
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Added Instructions

Added Instructions

Carbs
Protein

Chopped
Cup Cucumber,
Diced
1 tsp Mustard
Carbs
1 Cup Chickpeas
Protein
VEGAN MEAL PLAN I
1 Cup Strawberries
tsp Vanilla Extract
Banana, 1 Cup
Ice to Blend
Unsweetened Almond
or Coconut Milk
Added Instructions
Fats
Extras
1 tsp Olive Oil
Protein
INGRIDS WHITE
BEANS & BROWN
RICE:
Cup White or
Cannellini Beans
Carbs
Cup Brown Rice

Fresh Salsa
2 Cups Raw Spinach
Added Instructions

oil.
fresh salsa.
INGRIDROMERO.COM
WEEKS 1 & 3
Protein
Carbs
(Post-Workout)
Instructions:

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Extras
Cup Black Beans

4oz Sweet Potato,
Cooked
Extras
& Cooked
Instructions: Eat
Protein
VEGAN MEAL PLAN I

Fats
Meal 2
Protein
Carbs
Meal 1
Scoop Vanilla
Protein Powder
Extras
Fats
Carbs
Cinnamon
Extras
1 Serving Steel Cut

Oats
Added Instructions

Cup Cucumber,
Diced
Added Instructions
package directions.
DAY 5
Fats
Meal 6
10 Cashews
Meal 5
Protein
Fats
1 Serving Protein
Powder (any flavor)
Protein
Protein
1 tsp Olive Oil or
Coconut Oil
Fats
1 Tbsp Almond
Butter
INGRIDS TEMPEH &

QUINOA:
Cup Tempeh
Carbs
1 Medium Apple or
Pear
Extras
Extras
8 oz. Coconut Water
Carbs
Carbs
Fresh Lemon
Extras
Cup Quinoa
10 Large Spears
Asparagus, Diced
Added Instructions

almond butter.
Added Instructions
Mix and drink.
Added Instructions

lemon.
INGRIDROMERO.COM
WEEKS 1 & 3
Protein
Fats
Extras
Meal 1
STRAWBERRY
BANANA SMOOTHIE
1 Scoop Vanilla
Protein Powder
Carbs
Fats
Extras
Meal 2
Added Instructions
Carbs
Protein
Instructions:
(Post-Workout)
Cup Black Beans

4oz Sweet Potato,
Cooked
Extras
& Cooked
Instructions: Eat
Extras

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Meal 6
DAY 6
Protein
Meal 5
Fats

Tofu
Fats
Carbs
Cucumber, Diced
Cup Bell Pepper,
Diced
Extras
Fresh Lemon
Extras
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Added Instructions

Added Instructions

Carbs
Protein

Chopped
Cup Cucumber,
Diced
1 tsp Mustard
Carbs
1 Cup Chickpeas
Protein
VEGAN MEAL PLAN I
1 Cup Strawberries
tsp Vanilla Extract
Banana, 1 Cup
Ice to Blend
Unsweetened Almond
or Coconut Milk
Added Instructions
Fats
Extras
1 tsp Olive Oil
Protein
INGRIDS WHITE
BEANS & BROWN
RICE:
Cup White or
Cannellini Beans
Carbs
Cup Brown Rice

Fresh Salsa
2 Cups Raw Spinach
Added Instructions

oil.
fresh salsa.
INGRIDROMERO.COM
WEEKS 1 & 3
Protein
Carbs
(Post-Workout)
Instructions:

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Extras
Cup Black Beans

4oz Sweet Potato,
Cooked
Extras
& Cooked
Instructions: Eat
Protein
VEGAN MEAL PLAN I

Fats
Meal 2
Protein
Carbs
Meal 1
Scoop Vanilla
Protein Powder
Extras
Fats
Carbs
Cinnamon
Extras
1 Serving Steel Cut

Oats
Added Instructions

Cup Cucumber,
Diced
Added Instructions
package directions.
DAY 7
Fats
Meal 6
10 Cashews
Meal 5
Protein
Fats
1 Serving Protein
Powder (any flavor)
Protein
Protein
1 tsp Olive Oil or
Coconut Oil
Fats
1 Tbsp Almond
Butter
INGRIDS TEMPEH &

QUINOA:
Cup Tempeh
Carbs
1 Medium Apple or
Pear
Extras
Extras
8 oz. Coconut Water
Carbs
Carbs
Fresh Lemon
Extras
Cup Quinoa
10 Large Spears
Asparagus, Diced
Added Instructions

almond butter.
Added Instructions
Mix and drink.
Added Instructions

lemon.
INGRIDROMERO.COM
WEEKS 2 & 4
Protein
Carbs
VEGAN MEAL PLAN II

Fats
Protein
Protein
1 Tbsp Sunflower
Seeds
Meal 2
Fats
Cup Chickpeas
Cup Black Beans

4oz Sweet Potato,
Cooked
Extras
& Cooked
Instructions: Eat
Carbs
Carbs
Meal 6
Fats
DAY 1
Carbs

Tofu
Protein

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Instructions:
(Post-Workout)
Extras
Cup Celery, Diced
Added Instructions
Fats
Meal 5
Protein
1 Serving Protein
(any flavor)
Extras
Extras
Fresh Lemon
8oz Coconut Water
Cucumber, Diced
Cup Bell Pepper,
Diced
VEGAN MEAL PLAN II (WEEKS 2 & 4) | 30 DAY TOTAL BOOTY 90
Added Instructions

Added Instructions
Mix and drink.
Carbs
Extras
Extras
1 tsp Mustard
Meal 1

Apple, Sliced
Banana, Sliced
Added Instructions
Fats
Extras
1 tsp Olive Oil
Protein
INGRIDS WHITE
BEANS WITH SUNDRIED TOMATOES:
Cup White or
Cannellini Beans
Carbs
Added Instructions
Cup Quinoa
Fresh Lemon
Cup Sun- Dried
Tomatoes, Diced
1 Cup Green Beans, Diced
1 Cup White Mushrooms,
Sliced
Cook beans, green beans, mushrooms and

sun-dried tomatoes in oil. Serve over quinoa.
INGRIDROMERO.COM
WEEKS 2 & 4
Protein
Fats
Extras
Meal 1
BLUEBERRY BANANA
SMOOTHIE
1 Serving Vanilla
Protein Powder
Carbs
Meal 2
Protein
Carbs
Protein
Extras
Powder to Taste

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Instructions:
(Post-Workout)
1 Grapefruit, Peeled & Avocado, Diced

Diced
Carbs
Added Instructions
Combine for grapefruit and avocado

salad snack.
Meal 6
DAY 2
Protein
Meal 5
Extras
Cup Black Beans

4oz Sweet Potato,
Cooked
Extras
& Cooked
Instructions: Eat
Fats
VEGAN MEAL PLAN II
Cup Blueberries
Banana
2 Cups Raw Spinach
Cup Unsweetened
Added Instructions
Fats
Fats
Fats
Protein
Protein
1 tsp Olive or Coconut

Oil
1 Piece Savory Baked Avocado (4 slices)

Tofu (4 Slices)
INGRIDS TEMPEH
SURPRISE:
Cup Tempeh
Extras
Extras
Carbs
Fresh Salsa
4 Leaves Romaine
Lettuce
Cup Tomato (4
Slices)
Extras
Carbs
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Added Instructions
Carbs
Cup Brown Rice

Cup Tomatoes,
Diced
1 Cup Squash (any
variety), Diced
Create 4 Lettuce wraps with 1 slice tofu,

Added Instructions
Added Instructions
Cook tempeh, tomatoes and squash

together in oil.
Combine with brown rice and top with
fresh salsa.
INGRIDROMERO.COM
WEEKS 2 & 4
Protein
Carbs
VEGAN MEAL PLAN II

Fats
Protein
Protein
1 Tbsp Sunflower
Seeds
Meal 2
Fats
Cup Chickpeas
Cup Black Beans

4oz Sweet Potato,
Cooked
Extras
& Cooked
Instructions: Eat
Carbs
Carbs
Meal 6
Fats
DAY 3
Carbs

Tofu
Protein

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Instructions:
(Post-Workout)
Extras
Cup Celery, Diced
Added Instructions
Fats
Meal 5
Protein
1 Serving Protein
(any flavor)
Extras
Extras
Fresh Lemon
8oz Coconut Water
Cucumber, Diced
Cup Bell Pepper,
Diced
Added Instructions

Added Instructions
Mix and drink.
Carbs
Extras
Extras
1 tsp Mustard
Meal 1

Apple, Sliced
Banana, Sliced
Added Instructions
Fats
Extras
1 tsp Olive Oil
Protein
INGRIDS WHITE
Cup White or
Cannellini Beans
Carbs
Added Instructions
Cup Quinoa
Fresh Lemon
Cup Sun- Dried
Tomatoes, Diced
Sliced

INGRIDROMERO.COM
WEEKS 2 & 4
Protein
Fats
Extras
Meal 1
BLUEBERRY BANANA
SMOOTHIE
1 Serving Vanilla
Protein Powder
Carbs
Meal 2
Protein
Carbs
Protein
Extras
Powder to Taste

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Instructions:
(Post-Workout)

Diced
Carbs
Added Instructions

salad snack.
Meal 6
DAY 4
Protein
Meal 5
Extras
Cup Black Beans

4oz Sweet Potato,
Cooked
Extras
& Cooked
Instructions: Eat
Fats
VEGAN MEAL PLAN II
Cup Blueberries
Banana
2 Cups Raw Spinach
Cup Unsweetened
Added Instructions
Fats
Fats
Fats
Protein
Protein

Oil

Tofu (4 Slices)
INGRIDS TEMPEH
SURPRISE:
Cup Tempeh
Extras
Extras
Carbs
Fresh Salsa
4 Leaves Romaine
Lettuce
Cup Tomato (4
Slices)
Extras
Carbs
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Added Instructions
Carbs
Cup Brown Rice

Cup Tomatoes,
Diced
1 Cup Squash (any
variety), Diced

Added Instructions
Added Instructions

together in oil.
fresh salsa.
INGRIDROMERO.COM
WEEKS 2 & 4
Protein
Carbs
VEGAN MEAL PLAN II

Fats
Protein
Protein
1 Tbsp Sunflower
Seeds
Meal 2
Fats
Cup Chickpeas
Cup Black Beans

4oz Sweet Potato,
Cooked
Extras
& Cooked
Instructions: Eat
Carbs
Carbs
Meal 6
Fats
DAY 5
Carbs

Tofu
Protein

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Instructions:
(Post-Workout)
Extras
Cup Celery, Diced
Added Instructions
Fats
Meal 5
Protein
1 Serving Protein
(any flavor)
Extras
Extras
Fresh Lemon
8oz Coconut Water
Cucumber, Diced
Cup Bell Pepper,
Diced
Added Instructions

Added Instructions
Mix and drink.
Carbs
Extras
Extras
1 tsp Mustard
Meal 1

Apple, Sliced
Banana, Sliced
Added Instructions
Fats
Extras
1 tsp Olive Oil
Protein
INGRIDS WHITE
Cup White or
Cannellini Beans
Carbs
Added Instructions
Cup Quinoa
Fresh Lemon
Cup Sun- Dried
Tomatoes, Diced
Sliced

INGRIDROMERO.COM
WEEKS 2 & 4
Protein
Fats
Extras
Meal 1
BLUEBERRY BANANA
SMOOTHIE
1 Serving Vanilla
Protein Powder
Carbs
Meal 2
Protein
Carbs
Protein
Extras
Powder to Taste

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Instructions:
(Post-Workout)

Diced
Carbs
Added Instructions

salad snack.
Meal 6
DAY 6
Protein
Meal 5
Extras
Cup Black Beans

4oz Sweet Potato,
Cooked
Extras
& Cooked
Instructions: Eat
Fats
VEGAN MEAL PLAN II
Cup Blueberries
Banana
2 Cups Raw Spinach
Cup Unsweetened
Added Instructions
Fats
Fats
Fats
Protein
Protein

Oil

Tofu (4 Slices)
INGRIDS TEMPEH
SURPRISE:
Cup Tempeh
Extras
Extras
Carbs
Fresh Salsa
4 Leaves Romaine
Lettuce
Cup Tomato (4
Slices)
Extras
Carbs
1 Medium Apple or
Pear, Sliced
1 Rice Cake
Added Instructions
Carbs
Cup Brown Rice

Cup Tomatoes,
Diced
1 Cup Squash (any
variety), Diced

Added Instructions
Added Instructions

together in oil.
fresh salsa.
INGRIDROMERO.COM
WEEKS 2 & 4
Protein
Carbs
VEGAN MEAL PLAN II

Fats
Protein
Protein
1 Tbsp Sunflower
Seeds
Meal 2
Fats
Cup Chickpeas
Cup Black Beans

4oz Sweet Potato,
Cooked
Extras
& Cooked
Instructions: Eat
Carbs
Carbs
Meal 6
Fats
DAY 7
Carbs

Tofu
Protein

L-Glutanmine Power
Powder & Water
and Water and drink
quickly.
Instructions:
(Post-Workout)
Extras
Cup Celery, Diced
Added Instructions
Fats
Meal 5
Protein
1 Serving Protein
(any flavor)
Extras
Extras
Fresh Lemon
8oz Coconut Water
Cucumber, Diced
Cup Bell Pepper,
Diced
Added Instructions

Added Instructions
Mix and drink.
Carbs
Extras
Extras
1 tsp Mustard
Meal 1

Apple, Sliced
Banana, Sliced
Added Instructions
Fats
Extras
1 tsp Olive Oil
Protein
INGRIDS WHITE
Cup White or
Cannellini Beans
Carbs
Added Instructions
Cup Quinoa
Fresh Lemon
Cup Sun- Dried
Tomatoes, Diced
Sliced

INGRIDROMERO.COM
VEGAN MEAL PLAN I & II GROCERY LIST

Almond Butter
Almond Milk or Coconut Milk,
Unsweetened
Apples and/or Pears
Asparagus
Avocado
Bananas
Black Beans (No Salt Added)
Blueberries
Broccoli
Brown Rice
Chickpeas (No Salt Added)
Cinnamon, Ground
Coconut Water
Cucumber
Ezekiel Bread
Grapefruit
Green Beans
L-Glutamine Powder
Lemons
Mushrooms
Mustard
Oil, Olive and/or Coconut

Protein Powder, Vanilla (no
more than 120 calories per
serving)
Quinoa
Rice Cakes
Romaine Lettuce
Salsa, Fresh
Savory Baked Tofu
Spinach
Squash
Steel Cut Oats
Strawberries
Sun-Dried Tomatoes
Sunflower Seeds
Sweet Potatoes
Tempeh
Vanilla Extract
Vinegar, Balsamic
White or Cannellini Beans
Grocery List - Vegan
INGRIDROMERO.COM
VEGAN MEAL PLAN I & II GROCERY LIST | 30 DAY TOTAL BOOTY
97
Always Looking Boot-i-Ful From Behind!
Looking
VEGANAlways
MEAL PLAN
I &Boot-i-Full
II GROCERY LIST
From Behind!
Now a"er youve done all this hard work, it would be a shame if youre not
willing to show it o! I insist that you take a couple of self-confidence boosting
steps to flaunt the booty (and the body) that youve 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 o your tip-top derriere, they
are totally and completely worth it! Make sure they hug your
tush but dont ride up, and make sure that they dont 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, its time to
get yourself a fabulous bikini. Those bikini bottoms should highlight your
assets, not cover them up! Theres nothing sexier than a woman who feels
comfortable in her own body, strutting her
stu on the beach.
5. Watch your diet and keep up the exercise!
Youve definitely worked hard, but that
doesnt 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.
Maintenance Booty
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. Everyones intensity
level is going to be a bit dierent but we all know when we have given our all
with a workout.
VACATION BOOTY - EXPRESS WORKOUT

So youre going on vacation to rest and relax and you dont want to worry about how
all of the sitting on your butt might aect your posterior, especially now that youve
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 bootyshaping workout.
Vacation Booty
A week or two of indulgences and time o can certainly aect all of your recent
accomplishments and hard work, and if that rest carries over into your everyday
life once you return, youll definitely see some changes for the worse. Bring the Edge
Booty Express Workout with you! Its time for you to feel the burn while on vacation
so that you KNOW you look good in that bathing suit!
Your vacation wont include a DVD player? Not to worry! Youll 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 theyve gotten the attention they deserve!
INGRIDROMERO.COM
MAINTENANCE AND VACATION BOOTY | 30 DAY TOTAL BOOTY
99
Edge Booty Express Workout
Day 1 (3 sets / 25 reps each)

MUSCLE ACTIVATION WARM UP
1. Squat with a Lateral Leg Raise
2. Box Jumps
3. Forward Lunge
4. Split Jumps
5. Side Step with a Band
6. Lateral Bound
COOL DOWN & STRETCH

1. Jumps with High Knees
2. Lateral Lunge
3. Leap Frogs
5. Jump Squats
6. Reverse Lunge
COOL DOWN & STRETCH

1. Squat with a Kickback
3. Box Jumps
4. Curtsy Lunge
5. Split Jumps
6. Lateral Bound
COOL DOWN & STRETCH
VACATION BOOTY
EXPRESS WORKOUT
In addition, you need to make
sure youre getting enough
cardio (20-30 minutes; 2-3
times a week). Try to get that
heart rate up and burn some
calories.
Watch the alcoholic beverages
and fatty foods (I know its
your vacation but eat in
moderation), especially the
salty treats! Extra salt + alcohol
= MAJOR dehydration! Youll
find everything (including your
tush and hips) feeling a bit
more bloated and out-of-sorts
if you go overboard and too far
o your normal plan.
Make sure to check in with
me periodically at www.
ingridromero.com for more
information on training and
nutrition.
Im always sharing new ideas
and new developments to my
web site and blog, including
plenty of structured programs
that will definitely help you
achieve all of your goals.
Good luck!
Supplements
Why I Choose Prime Nutrition
Prime Nutrition has improved my body and has taken my fitness to a whole new level. I
swear by it and would only recommend a product I truly believe in to my clients and loved
ones. I use Prime Nutrition products every day and only wish I found it sooner!
I have never felt better or seen more results from my clients. Im excited to partner with Prime
Nutrition on the exclusive EDGE STACK and develop this line of nutritional supplements.
Never before I have attached my name to a sports nutrition company. I am working sideby-side with Prime Nutrition; a revolutionary, safeand above alleective supplement
company.
Prime Nutrition founders passion for sports nutrition and science fits perfectly with my
mission to help everyone discover the benefits of health and nutrition.
I understand that not everybody is a supplement expert. This is why we have created the
EDGE STACK that is already set up for a specific goal in mind.
You can purchase ANY Prime Nutrition supps with a 20% Discount using the Promo Code: INGRID
SO IF YOU PLAN TO TRAIN LIKE A BEAST

JUST FOLLOW IN MY FOOTSTEPS!
Supplements
Use this Promo Code to SAVE 20% OFF ALL Prime Nutrition Products
Disclaimer
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health information only and are not intended to be a substitute for professional medical advice, diagnosis
or treatment. Users of this website/product/info should not rely exclusively on information provide in this
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care provider.
Ingrid Romero Global makes no warranties or representations, express or implied, as to the accuracy or
completeness, timeliness or usefulness of any opinions, advice, services or other information contained
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Before You Get Started...

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

Carbohydrates are NOT Evil!

Before you Get Started

Eliminating your carbs to lose weight is

It will take a couple weeks of consistency for your metabolism

IMPORTANT BEFORE YOU BEGIN | 30 DAY TOTAL BOOTY

Before You Get Started...

Take Your Before Pics (trust me on this)

IMPORTANT BEFORE YOU BEGIN | 30 DAY TOTAL BOOTY

Before You Get Started...

Support The Edge Zone

Arnold Classic Overall Champion,

Team EDGE Co-Founder & Master

IMPORTANT BEFORE YOU BEGIN | 30 DAY TOTAL BOOTY

What People Are Saying About

What People Are Saying...

Edge Booty Extreme exercises keep my workouts interesting

WHAT PEOPLE ARE SAYING | 30 DAY TOTAL BOOTY

What People Are Saying About

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

WHAT PEOPLE ARE SAYING | 30 DAY TOTAL BOOTY

What People Are Saying About

WHAT PEOPLE ARE SAYING | 30 DAY TOTAL BOOTY

Before you Get Started

What People Are

All About Your Booty

Basic Anatomy of the Glutes

Glute & Lower Body

Ingrids Favorite Booty

Top Booty Shaping

Squat With A Lateral Leg Raise

Bosu Ball Single Leg Glute

Cool Down & Stretch

The Upper Body Plan

Seated Dumbbell Press

TABLE OF CONTENTS | 30 DAY TOTAL BOOTY

30 Days To A Fabulous Backside

TABLE OF CONTENTS | 30 DAY TOTAL BOOTY

30 DAY TOTAL BOOTY &

BODY WORKOUT PRORAM

Your backside, behind, derriere, tush,

concern has always been with the size,

models and competitors. This area has always been a really

ALL ABOUT YOUR BOOTY | 30 DAY TOTAL BOOTY

Basic Anatomy of the Glutes

All About Your Booty

ALL ABOUT YOUR BOOTY | 30 DAY TOTAL BOOTY

ALL ABOUT YOUR BOOTY | 30 DAY TOTAL BOOTY

How Our Glutes Age

eect, resulting in a saggy or

ALL ABOUT YOUR BOOTY | 30 DAY TOTAL BOOTY

The predictable loss of elasticity, And CELLULITE, oh dreaded

ALL ABOUT YOUR BOOTY | 30 DAY TOTAL BOOTY

Myths & Misconceptions

strengthening your glutes. As it is a

Instead, they started using the

Lunges and deadli"s are in the same

Myths & Misconceptions

MYTHS & MISCONCEPTIONS | 30 DAY TOTAL BOOTY

address the overlying layer of adipose

MYTHS & MISCONCEPTIONS | 30 DAY TOTAL BOOTY

PLANNING ON COMPETING? | 30 DAY TOTAL BOOTY