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 off simply follow the EDGE BOOTY meal plan.. It doesn’t get any easier than that. Don’t over think it. Just follow it, don’t cheat, be patient and the results will come.. Our plan is proven through thousands of success stories. No need to search anywhere else. The answer is in your plan.

It will take a couple weeks of consistency for your metabolism and body to adjust to the new diet and workouts and to start to see visible results The most important thing is to never GIVE UP. You can literally do this program multiple times and get amazing results. If you do continue the program beyond the 30 days make sure to progress with the workouts and intensity as you are getting stronger and in better shape. In order to MAXIMIZE your potential with this program you want to make sure you are following the program as closely as possible. Your nutrition is going to be about 75% of your results. “You can never out train a bad diet” You also want to make sure your intensity level is up to par. Everyone’s intensity level is going to be a bit different but we all know when we have given our all with a workout. INGRIDROMERO.COM

IMPORTANT BEFORE YOU BEGIN | 30 DAY TOTAL BOOTY

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

Take Your Before Pics (trust me on this)

Make sure to take your BEFORE pictures. I know right now you are probably thinking there is no way I’m taking a picture of myself in a bikini or sports bra and shorts. But I can promise you that a!er busting your butt over the next 30-60 days you are going to wish you would have taken that before picture.

Progress pics are also the best way to track results. We 100% never base progress off of the number on the scale. Use your initial pictures to compare with your current pictures to track your amazing results. The best time to take pictures is first thing in the morning on an empty stomach. Make sure to wear a bikini and or shorts and a sports bra. You will want to take front and back pictures making sure they are visible and in front of a clean background. Feel free to post your awesome transformation in the private Facebook group The Edge Zone to show off your success and to help inspire others. Make sure to follow our instagram @edgebootyextreme and hashtag #Edgebooty so we can see your results and follow your progress. INGRIDROMERO.COM


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Before You Get Started... Illness and Training Please be SMART in regards to illness and training! If you are SICK... DO NOT TRAIN! You will only make yourself sicker and prolong the time that you are not getting the full benefits of your training! Stay home, take CARE of yourself, get BETTER and THEN go back to your workouts!!! Your health is the most important thing.

Support “The Edge Zone” You don’t have to be alone in your journey. As an Edge Booty Extreme member you get access to our private FB support group; “The Edge Zone.” Click here to request to join (your request will be approved within 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

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Joe Discuillo

Team EDGE Co-Founder & Master Trainer, Nutrition Expert, Personal Trainer (NASM, AFAA & USAWL Certified CPT)


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What People Are Saying About EDGE BOOTY EXTREME I completely suffered from “Pancake Butt”… “I completely suffered from pancake butt. I had no definition from my back to my hamstrings, and it was the one thing I really didn’t know how to “fix”. The Edge Booty Extreme workouts are intense, and get you sweating like crazy. I saw a huge improvement in my glutes within the first month.

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 can’t 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 wasn’t getting the results I wanted. While I still weight train I now train in a way tailored to achieve the look so many women desire- strong, slender and lean. The EDGE Booty Extreme workouts have introduced me to a variety of new exercises used to specifically target glutes and create a well balanced physique. These Edge Booty Extreme exercises keep my workouts interesting and most importantly effective in reaching my goals. It is so rewarding to finally see the results I have worked so hard for. Joe and Ingrid have created the winning formula to build, lift and tighten your Edge Booty with the exercises and rep ranges found in this Edge Booty Extreme program! Thank you Team EDGE!” Samantha Karr Team Edge Athlete INGRIDROMERO.COM

WHAT PEOPLE ARE SAYING | 30 DAY TOTAL BOOTY

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What People Are Saying About EDGE BOOTY EXTREME I was not genetically blessed in the “booty” department… “Booty, I have to admit, is a sensitive subject for me! Coming from the Asian descent, I was not genetically blessed in the “booty” department. When I first joined Team EDGE and all the girls would talk about their “EDGE Booties”… I was honestly discouraged. Well, after a few sessions doing the “EDGE Booty Extreme Workouts” by my coaches Ingrid and Joe, I understood how these EDGE Booties were made! These glute exercises are intense, and target every part of your glute muscles. Joe and Ingrid are geniuses at coming up with so many different exercises, and they ALL work! I love that I don’t have to just do squats and walking lunges repeatedly every day. With the EDGE Booty workouts, I find my booty workouts to be both challenging and rewarding with GREAT results. I have been with the team for a little over a year now, and my booty has grown. You don’t need be genetically blessed to have glutes with these effective workouts. I am proud to say I have an “EDGE Booty” now and they keep growing. Thank you Ingrid and Joe!” Nana Kim Team Edge Athlete

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

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What People Are Saying About EDGE BOOTY EXTREME “I was a mess, 206 lbs and my saggy derriere was covered in cellulite…” “When I came to Ingrid and Joe, I was a mess, 206 pounds and my saggy derriere was covered in cellulite. Fast forward 22 weeks, and I walked on stage as a NPC bikini competitor, with one of the nicest trunks out there! I am a personal trainer and group fitness instructor, and thought all I had to do was heavy squats and deadlifts to create that nice round famous Ingrid Romero Edge Booty. Boy was I wrong! I was introduced to a whole new world of glute and leg workouts that left my glutes begging for MORE! I learned the best techniques and supersets to shape not only my entire body, but especially my bottom half. Now, I no longer wear men’s baggy sweatpants to workout or leggings every single day to hide my shape. I refuse to let anything that is not fitted or booty and body flattering touch this body, as I make it a point to be proud and confident in the skin I am in, and accentuate that Edge Booty like I bought it. Joe Discuillo and Ingrid Romero really are better than plastic surgeons!” Bianca White Green Bay, Wisconsin

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Table of Contents 2

Before you Get Started

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What People Are Saying...

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All About Your Booty

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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

Ingrid’s 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

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Cool Down & Stretch

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The Upper Body Plan

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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

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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

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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 what’s said to be the largest, most powerful and athletic muscle in the body go on and on. I’m 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 off 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, I’m going to give you the steps you need to attain the smooth, tight, round, and beautiful glutes you’ve always wanted! I’m 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 doesn’t 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

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

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Basic Anatomy of the Glutes As I mentioned in my intro, the “glutes” that we’ll be working on make up the largest, and most powerful muscle group in the body, and form the shape of the buttocks. We’re going to be focusing on the Gluteus maximus, the Gluteus medius, the Gluteus minimus, and by the default, the iliotibial tract (or IT band). Now these muscles are meant for extension and external rotation of the hip, along with strong stabilization of the hip joint.

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, it’s actually due to weak glutes. Keeping this muscle strong and toned will not only look good, it will support the majority of activities that you perform on a daily basis. Basic Anatomy of the Glutes

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The Gluteus Medius is shaped kind of like a pork chop, and it is located slightly outside of your pelvis. The Gluteus Minimus is the smallest of all three muscles in your glutes, and it sits right beneath your Gluteus Medius. » The Gluteus Medius originates on the ilium between the iliac crest and the posterior gluteal lines, and its posterior third is covered by the Gluteus Maximus (so it sits a little deeper). » The Gluteus Medius and Gluteus Minumus work together to control thigh abduction, which involves pulling the thigh away from the midline. » The Gluteus Medius and Gluteus Minimus also work together to control hip extension, along with internal and external rotation of the thigh. » The Gluteus Medius and the Gluteus Minimus are especially important to stability and function while you’re walking, as they allow you to transfer weight to one leg without the pelvis dropping to the opposite side. What does all of this mean to you? All that you need to understand is that we have multiple muscles that we are trying to target in shaping your glutes. It’s not just one single muscle, but three in particular that we need to attend to. While the Gluteus Maximus makes up the majority of your tush, strengthening and working with the Gluteus Medius and Gluteus Minimus, along with your IT Band and your hamstrings, is critical to achieving the best overall look. Now genetics definitely play a role here. The way your backside ultimately looks (no matter what shape it’s in) depends a lot upon your torso length, or the height of your pelvis. Depending on your body type, some individuals have a longer pelvis, thus a longer and “squarer” looking rear end, and those with a shorter pelvis may have a tush that’s shorter and rounder. In addition to your genetic make up – nutrition, posture and exercise play a critical role in determining your glute shape. My goal is to provide you with a series of compound exercises that will tone and tighten the glutes, along with some dynamic plyometric moves that will certainly challenge your body as well as provide a greater caloric burn. Even if you have some difficult genetics to deal with, everyone can make changes that positively affect the shape and look of their body! INGRIDROMERO.COM


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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.

effect, resulting in a saggy or wrinkled look. So any large weight gains or losses may result in skin that doesn’t 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 effects of the sun for a excess fat in your thighs and hips. majority of their existence. If you’ve Losing this excess body fat requires spent a great deal of time in a a change in BOTH your nutrition bathing suit, hopefully you’ve 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 isn’t 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 isn’t as tight as it used to be, and any major fluctuations in weight (up or down) will have a significant INGRIDROMERO.COM


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

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Myths & Misconceptions Myth #1: You won’t 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 effective as an exercise.

Instead, they started using the word “toned”, and everyone caught on. In fact, I’m sure you’ve gone to classes at your gyms promising to “tone” when what they are really saying is that they want to help you build muscle. You need muscle to support your frame and to reduce the sagging effects 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 don’t understand how to perform them properly, and more importantly, how to make sure the glutes are being ACTIVATED in the process. Myths & Misconceptions

Myths & Misconceptions INGRIDROMERO.COM

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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 that’s how you’ll see results. In order to keep from hitting a plateau in your progress, you must consistently change how you’re 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 effect 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 INGRIDROMERO.COM

address the overlying layer of adipose tissue (fat). Your body doesn’t indicate where in the body it wants to draw energy from – it’s 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 you’re getting in sufficient cardio to burn enough calories to have an effect 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 P’s: Persistence, Patience and Perspiration!

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Planning To Compete? Glute & Lower Body Guidelines for Fitness Competitors Glutes are HIGHLY important in the world of fitness competitions and body building. Strong glutes will absolutely affect the way the rest of your muscles look and respond, as well as your posture and stance while posing on the stage. Glutes that are firm, well-rounded, and have that desired “A” shape are your goal if you plan to compete in any upcoming fitness model or bikini competitions. That “A” shape is critical for high scores, and if you over-train your upper glutes, you will begin to lose that shape. Your glutes will be strong and tight, but they will not have the shape you want. Normally, we train our glutes using moves that involve hip extension, hip hyperextension, external rotation, and hip abduction. However, if the upper glutes become over trained and outsize the lower glutes, the only exercises that should be focused on are those that primarily involve hip extension. Everything else will continue to target the upper glutes as well. If you are training for competition, you will require a routine specific to your existing body type and that which you wish to achieve. You can work one-on-one with me. Together we will find that perfect program for you! You can also checkout my Personalized Competition Training Programs to learn more about the Team Edge Girls. Learn from their successes and you may find yourself on stage collecting a trophy sooner than you think! INGRIDROMERO.COM

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Ingrid’s Favorite Booty Sculpting Exercises

Ingrid’s Favorite Booty Sculpting Exercises GET READY!

Most of us are sitting or sedentary for a better portion of the day, so we need to take the time to warm up our glutes and loosen up tight hamstrings and hip flexors prior to any strength routine. You always want to make sure that the right muscles are firing as you complete each exercise. Here are some recommended warm-up moves you can do prior to engaging in any of the exercises for the glutes that I recommend. This will ensure that you are absolutely maximizing muscle involvement and maximizing your workout.

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

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Activating The "Right" Glute Muscles 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 off the ground and squeeze your glutes until your knees, hips, and shoulders are all in a straight line. Hold for 2-3 seconds and release back down. Repeat for 20-25 repetitions.

4 SQUAT SETUP: Begin by standing upright with feet hip-width apart and your hands on your hips. ACTION: Sit back (as if sitting down into a chair) with weight evenly distributed through the heels. Keep your shoulders back, your chin up, and your back flat. Don’t let the knees pass the toes. As you stand up, press through the heels and squeeze through the glutes. However, don’t lock out your knees at the top of the movement – keep them so". Repeat for 20-25 repetitions. INGRIDROMERO.COM


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Activating The "Right" Glute Muscles

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

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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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 don’t bang your back knee on the ground – that hurts! Keeping your glutes tight, push off from your front leg and return to standing with feet 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 off the bent leg and bring the body back into the starting position. Try not to bend the inside leg as the body comes back to center. Repeat the movement on one side for 15-20 reps and then change sides.

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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. You’ll look like you’re curtsying off to the side. Push through the front leg and return to the start. ADDED CHALLENGE: For an added challenge, stand on top of a bench and step the back leg off of it when performing the move so that the front foot stays elevated. Complete the full 10-15 reps on one leg and then switch to the other. NOTE: If you do not have bench you can use stairs, outside curb or any elevated object that is not going shi" on you while performing exercise.

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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 doesn’t 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 off the ground while squeezing your glutes and pushing through the extended heel into the air. Hold at the top of the move for a 3-second count and then lower down. Repeat this motion for 15 to 20 reps and switch legs.

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Booty Exercises


10 STABILITY BALL

HAMSTRING CURL SETUP: Begin in a prone position, with your legs extended ¾ and your calves and heels on top of a stability ball. Your feet should be about hip-width apart. Arms should be at your sides. ACTION: Tighten your core, engage your abdominals, and li" your hips off the floor while pressing your legs into the ball to stabilize. Avoid an excessive arching in the low back, and try to form a straight line from heels to shoulder blades. Bend your knees and pull the ball towards your hips until you can rest the soles of your feet on top of the ball. The hips will continue to li" as you pull the ball toward your hips. Press the ball away from your hips until the knees are extended at ¾ again. Complete 10-15 repetitions. If you want to increase the difficulty of the move, just move your feet closer together on the ball!foot. Continue to bound from side-to-side.

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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 SETUP: Begin with feet hip-width 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. That’s why it’s SO important that you take some time to cool down and stretch a!er every training session. This will improve your flexibility, increase your range of motion, help you re-focus, and decrease muscle soreness. Staying limber is critical to being able to complete a movement without incurring injury, so stretching should be a standard part of your every day. What moves are good for the booty? Well here’s a few that I definitely encourage you to incorporate.

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

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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

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The Upper Body Plan

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

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. NOTE: If you do not have bench you can use stairs, chair or any elevated object that is not going shi" on you while performing exercise.

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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. NOTE: If you do not have bench you can use stairs, chair or any elevated object that is not going shi" on you while performing exercise.

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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 SETUP: Begin with feet hip-width 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. Complete 8-10 reps per set.

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5

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 off the ball, so that your body forms a Y position. Hold for 3-5 seconds and lower down to the starting position. Complete 8-10 reps per set.

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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

SETUP: Begin with feet hip-width apart and knees so". Pivot over from the hips, keeping the back arc neutral (don’t round the back). Hold dumbbells in front, with arms extended and palms facing in towards each other. ACTION: Leading with the elbows, pull the weights in towards the ribcage, squeezing the shoulder blades together. Hold and return to the starting position. Complete 1012 reps per set

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1

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 off of the bench and “hover”, keeping the backside as close to the bench as possible without sitting or resting. Bending at the elbows, lower down to your maximum range of motion, keeping weight out of the feet or heels. Using the triceps muscles, push through the arms and bring the body back up to the starting hover position. Complete as many repetitions as you can (to max) per set. NOTE: If you do not have bench you can use stairs, chair or any elevated object that is not going shi" on you while performing exercise.

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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. Complete 8-10 reps per set.

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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 effort into shaping my body and my booty, and I’m happy to share it all with you in this amazing DVD collection. All the routines have been designed to give you the same fun and challenging glute workouts (and the same results) as used by all of the Team Edge girls! THE BOOTY BLAST WORKOUT

Get ready for the ultimate body sculpt with this cardio and strength training workout. We’ve combined energetic cardio drills with weighted strength training to blast and build your booty.

THE BOOTY + CORE WORKOUT

Achieving the perfect booty requires a strong core. This workout will take you through a high-intensity, lower body workout that will challenge your stability and your core strength, while keeping the focus on your booty.

THE SINGLE LEG BURNOUT WORKOUT

This workout fine-tunes your glutes by taking you through intense isolation exercises. By targeting each leg separately, you will achieve the maximum sculpting and strengthening effect for your booty. Your challenge will be 100 repetitions per leg, both on your feet and on your side. This workout will take you (and your booty) to a whole new level! We are stacking exercises to create one big superset, where you’re required to move from a dynamic move to one requiring more stability. These sequences will challenge you both mentally and physically, but you’ll have a better booty at the end of these 30 days for sure! Please note that some exercises involve adding resistance via hand weights, weighted bars, bands, and/or machines like the Smith Machine. BE CAREFUL where you hold weights and place bands (NEVER on a knee joint), and if you feel yourself unable to complete the exercise due to lack of balance, wait until you’re stronger and more stable to do so. INGRIDROMERO.COM

30 DAY PLAN & SCHEDULE | 30 DAY TOTAL BOOTY

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INTENSITY

You NEED to ensure that each session is slightly more challenging then the one that preceded it. To do this you want to increase your level of intensity each workout. Intensity is defined as the absolute difficultly, or the quantity of your training. Intensity. As I see it, intensity is really just a measure of both how hard you’re working and how hard you’re willing to work. You can’t have an intense workout if you don’t have an intense mindset. Be willing to force your body to give a little bit more than it wants.

CARDIO

Cardio exercise is any exercise that raises your heart rate. Face it our bodies were made to move. And we all know that to keep our muscles in shape we need move them. This movement makes them stronger and stronger muscles make for a more efficient and healthy body. Your heart is a muscle. Therefore working it makes it stronger. A stronger cardio-vascular system means more capillaries delivering more oxygen to cells in your muscles. This enables your cells to burn more fat during both exercise and inactivity. For the Edge Booty Extreme Program you will be doing four 20 minute cardio sessions at an intensity level of 65-70% (choose between brisk jog/walk or preferred cardio machine). This is referred to as “CARDIO 20” on your training schedule.

HITT TRAINING HIIT or “High-intensity Interval Training” is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. For the Edge Booty Extreme Program you will be doing two HIIT sessions per week. On the following page you find your interval training schedule. For your high interval exercises you will be performing; jump rope, jumping jacks, mountain climbers and lateral side to sides for 45 seconds and for low intensity intervals you will jog/walk in place for 30 seconds for 10 intervals followed by a 2 min. cool down and your done. This is referred to as “HIIT10” on your training schedule.

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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

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2 Min Cool Down

HIIT 10 SCHEDULE | 30 DAY TOTAL BOOTY

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CHEST AND ARMS CHEST AND ARMS DAY Superset Superset

Push-Ups

Superset

Push-Ups

Superset

Standing Dumbbell Curl

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

Dumbbell Chest Press

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

1

--

Reps





Dumbbell Skull Crusher



2

3

4

5

6

7

8

9

--

--

Superset: A superset is a combination of one exercise performed right a"er the other with no rest in between them. INGRIDROMERO.COM

CHEST AND ARMS | 30 DAY TOTAL BOOTY

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SHOULDERS AND BACK SHOULDERS AND BACK DAY

Shoulder and Back Worksheet

Superset Superset Superset Superset Superset Superset Superset Superset Superset

Exercise Seated Dumbbell Press

Set 1

Seated DB Bent-Over Rear Delt Raise Seated Dumbbell Press Seated DB Bent-Over Rear Delt Raise Seated Dumbbell Press

2 3

Seated DB Bent-Over Rear Delt Raise Front Dumbbell Raise Side Dumbbell Raise Front Dumbbell Raise

4 5

Side Dumbbell Raise Front Dumbbell Raise Side Dumbbell Raise Dumbbell Upright Row Bent-Over Dumbbell Row Dumbbell Upright Row Bent-Over Dumbbell Row Dumbbell Upright Row Bent-Over Dumbbell Row

6

7

8

9

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. INGRIDROMERO.COM

SHOULDERS AND BACK | 30 DAY TOTAL BOOTY

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Ingrid Romero’s

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

WHAT’S YOUR GOAL? ________________ _____________________________ ACHIEVED YOUR GOAL: YES / NO


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Edge Booty Workout Schedule

DAY 1

x

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 can’t diet away poor fitness habits, and you can’t exercise away poor nutrition habits, so you must implement a well thought out plan of attack if you hope to succeed. So I like to keep things simple when it comes to nutrition. The simpler the better actually, and all of our EDGE Booty girls absolutely agree. So I’ve provided you with a really easy to follow Booty Beautiful 14-Day Nutrition Plan, which you can repeat over the course of your training program. Now I’m sure you’re wondering how you should plan on fueling your workouts and then adequately recover? I’ve got it all covered!

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 YOU’RE NEVER STUCK! If we haven’t 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, we’ve provided a VEGAN INGRIDROMERO.COM

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About Your Trip to The Grocery Store MEAL PLAN I and VEGAN MEAL PLAN II as well, along with its own grocery list! Anyone can do this plan! You are following a plan that is meant to fuel your body, help your muscles grow and develop, and take you to a new level of health and fitness. So when you buy your food, make sure to follow these guidelines as closely as possible: 5 Buy organic fruits and vegetables whenever possible. Try to frequent a local farmers market to make sure you get the freshest in-season options. 5 Buy organic proteins whenever possible. That includes all poultry as well as seafood, always opting for fish that is caught in the wild over farm-raised. 5 Invest in a quality protein powder that is soy-free, gluten-free, and sweetened only with fructose or stevia (no aspartame or sucralose). 5 Invest in a quality olive oil and/or coconut oil. Store these in a cool, dry space. 5 Want a little more flavor? Like some spice or heat? Feel free to add herbs and spices whenever you want! But be careful, especially if you’ve never used them before. Always opt for fresh before dried, but know that the dried versions are more potent and require much smaller amounts. Need some ideas? » Red peppers, jalapeno peppers » Red pepper flakes, cayenne pepper, chili powder, chili paste » Basil, rosemary, oregano, parsley, thyme » Lemon juice, lime juice » Sea salt (in moderation), black pepper » Fresh Garlic, fresh ginger Some advice for your cooking. These meals are going to be repeated, and then probably repeated again. So we certainly don’t want you to get sick of the same meals over and over. Having some creative options to prep your main proteins will certainly keep you from getting bored. I encourage you to use the most appealing fresh herbs you can find, and don’t be afraid to experiment with a little spice. You never know – you might discover a flavorful new way to prep a food that you and your family will love! INGRIDROMERO.COM


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Now the following are some ways to add flavor to your food without too many additional calories. Enjoy! Simple Lemon Marinade: ¼ cup olive oil + juice and zest of 1 lemon + any fresh herbs on hand. Garlic Goodness Marinade: 1 tsp olive oil + 1 tsp lemon zest + 1 tsp stone-ground mustard + 2 cloves garlic, minced. Rub on 10oz of chicken or fish and allow to sit for at least 60 minutes before cooking. Hawaiian Marinade: ½ cup pineapple juice + 4 Tbsp tomato paste + 4 Tbsp Braggs Liquid Aminos + 1 Tbsp fresh minced ginger + 1 Tbsp fresh minced garlic. Spicy Dry Rub: Mix equal parts cumin, chili powder, paprika, cayenne pepper and oregano. Rub the mixture into chicken or a heartier fish filet prior to grilling. Indian Tandoori Marinade: ½ cup plain Greek yogurt + 2 Tbsp olive oil + ½ tsp coriander + 1 tsp ground turmeric + 1 tsp ground cumin. Marinate your chicken and toss on the grill! Totally Thai Marinade: ½ cup unsweetened coconut milk + 1 Tbsp minced shallot + 2 Tbsp chopped cilantro + ½ tsp chili paste + juice of 1 lime. Sweet & Sour Marinade: ½ cup honey + 1/3 cup Bragg’s Liquid Aminos + juice of 2 limes. Rosemary and Balsamic Marinade: 2 Tbsp olive oil + 2 Tbsp balsamic vinegar + 6 sprigs of fresh rosemary + 6 whole cloves of fresh garlic + pepper to taste. Note: Remember NOT to use any of the extra marinade as a sauce once raw poultry, meat or seafood has been sitting in it. INGRIDROMERO.COM


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30 DAY MEAL PLAN & GROCERY LIST

You will be alternating weeks between MEAL PLAN I (weeks 1 & 3) and MEAL PLAN II (weeks 2 & 4).

A grocery list has been provided so that you can get up and rolling rather quickly.

For you non-meat-eaters, we’ve provided a VEGAN MEAL PLAN I and VEGAN MEAL PLAN II as well, along with its own grocery list! Anyone can do this plan!

See schedule on page 57

30 Day Meal Plan

WEEKS 1 & 3

Fats 2 Hard Boiled Eggs

Protein

Fats

Extras

Fats

Protein

Carbs




Instructions:

(Post-Workout)

Extras Instructions: Eat Fresh Salsa (optional) prior to working out Extras


Protein

½ 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

½ Scoop Vanilla Protein Powder

Extras ½ Large Grapefruit

Meal 1

Carbs Cinnamon

Carbs

Extras

Meal 5


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

INGRID’S SUPER SALMON: 4oz Salmon ½ 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 ¼ tsp Vanilla Extract ½ Banana, 1 Cup Ice to Blend Unsweetened Almond or Coconut Milk

Added Instructions » Combine ingredients for protein shake.

INGRID’S 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

½ Cup Tomato, Diced 1 tsp Parsley, Chopped ½ Cup Cucumber, Diced 1 tsp Mustard

Added Instructions

Protein

Carbs




Instructions:

(Post-Workout)



Fats

5 Egg Whites

Protein

Extras

½ Avocado, Diced

Fats

Meal 6 1 Tbsp Almond Butter

Carbs

Meal 5

» Combine for tuna salad snack.

Protein

Extras

½ 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


½ Cup Brown Rice 2 Cups Raw Spinach ½ 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


Protein

Fats

Extras

Fats

Protein

Carbs




Instructions:

(Post-Workout)



Protein

½ Avocado, Diced

Fats

DAY 3


Extras

Meal 6

Carbs

8 oz. Coconut Water




Carbs

Meal 2



Meal 1

Carbs Cinnamon

Carbs

Extras

Meal 5




Protein

8 oz. Coconut Water

Fats


Protein

Extras


Carbs




Added Instructions


WEEKS 1 & 3

Protein

Fats

Extras

Meal 1





Protein

Extras

1 tsp Olive Oil

Fats

Meal 2

Extras

Fats


Carbs


Added Instructions

Protein

Carbs




Instructions:

(Post-Workout)



Fats

5 Egg Whites

Protein

Extras

½ Avocado, Diced

Fats


Carbs

Meal 5


Protein

Extras



Added Instructions


Added Instructions



DAY 4

Carbs




Added Instructions


WEEKS 1 & 3


Protein

Fats

Extras

Fats

Protein

Carbs




Instructions:

(Post-Workout)



Protein

½ Avocado, Diced

Fats

DAY 5


Extras

Meal 6

Carbs

8 oz. Coconut Water




Carbs

Meal 2



Meal 1

Carbs Cinnamon

Carbs

Extras

Meal 5




Protein

8 oz. Coconut Water

Fats


Protein

Extras


Carbs




Added Instructions


WEEKS 1 & 3

Protein

Fats

Extras

Meal 1





Protein

Extras

1 tsp Olive Oil

Fats

Meal 2

Extras

Fats


Carbs


Added Instructions

Protein

Carbs




Instructions:

(Post-Workout)



Fats

5 Egg Whites

Protein

Extras

½ Avocado, Diced

Fats


Carbs

Meal 5


Protein

Extras



Added Instructions


Added Instructions



DAY 6

Carbs




Added Instructions


WEEKS 1 & 3


Protein

Fats

Extras

Fats

Protein

Carbs




Instructions:

(Post-Workout)



Protein

½ Avocado, Diced

Fats

DAY 7


Extras

Meal 6

Carbs

8 oz. Coconut Water




Carbs

Meal 2



Meal 1

Carbs Cinnamon

Carbs

Extras

Meal 5




Protein

8 oz. Coconut Water

Fats


Protein

Extras


Carbs




Added Instructions


WEEKS 2 & 4

MEAL PLAN II

Carbs

Meal 3 (Pre-Workout) Protein

Meal 2

Protein


Meal 1 Fats 5 Slices Turkey Breast, 1 Tbsp Sunflower Seeds Diced


Fats

1 Tbsp Almond Butter

Carbs

Protein

Extras

(Post-Workout)

Instructions:

5 Egg Whites

Protein

Extras

½ Avocado, Diced

Fats

DAY 1

Carbs

Meal 6


Extras

Extras Instructions: Eat Fresh Salsa (optional) prior to working out

Carbs

Extras 1 tsp Mustard

Cinnamon

Added Instructions

Meal 5

Extras

Fats

» Combine for turkey salad snack.

½ Cup Celery, Diced

1 Slice Ezekiel Bread ½ Apple, Sliced ½ Banana, Sliced

Added Instructions » Toast Ezekiel bread and top with almond butter and sliced fruit.


Protein

Fats

Protein


Carbs

Ingrid’s 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

½ Cup Quinoa Fresh Lemon ¼ Cup Sun- Dried Tomatoes, Diced 1 Cup Green Beans & 1 Cup White Mushrooms



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 ½ Cup Blueberries Water & Ice to Blend ½ Banana 2 Cups Raw Spinach ½ Cup Unsweetened Almond or Coconut Milk


MEAL PLAN II Fats


Protein

Carbs


Protein ½ Avocado, Diced

Meal 2

1 Hard Boiled Egg, Diced

Extras Sea Salt and/or Chili Powder to Taste

Extras

Instructions:

(Post-Workout)



Carbs

Added Instructions

» Combine for egg salad snack.


Protein

DAY 2

Fats

Meal 6 Protein

4 Slices Turkey Breast ½ Avocado (4 slices)

Meal 5

Fats


Fats

1 tsp Olive Oil

1 Medium Apple or Pear, Sliced 1 Rice Cake


Protein INGRID’S GROUND TURKEY SURPRISE: 4oz Ground Turkey

8 oz. Coconut Water

4 Leaves Romaine Lettuce ½ 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

½ Cup Brown Rice ½ 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


Meal 2

Protein




Fats


Carbs

Protein

Extras

(Post-Workout)

Instructions:

5 Egg Whites

Protein

Extras

½ Avocado, Diced

Fats

DAY 3

Carbs

Meal 6


Extras


Carbs


Cinnamon

Added Instructions

Meal 5

Extras

Fats






Protein

Fats

Protein


Carbs


Extras


Carbs

8 oz. Coconut Water


Added Instructions




Added Instructions


WEEKS 2 & 4

Protein

Fats

Extras

Meal 1




MEAL PLAN II Fats


Protein

Carbs



Meal 2



Extras

Instructions:

(Post-Workout)



Carbs

Added Instructions



Protein

DAY 4

Fats

Meal 6 Protein


Meal 5

Fats


Fats

1 tsp Olive Oil




8 oz. Coconut Water



Added Instructions


Added Instructions


Extras

Carbs

Extras

Extras

Carbs

Fresh Salsa

Carbs


Added Instructions


WEEKS 2 & 4

MEAL PLAN II

Carbs


Meal 2

Protein




Fats


Carbs

Protein

Extras

(Post-Workout)

Instructions:

5 Egg Whites

Protein

Extras

½ Avocado, Diced

Fats

DAY 5

Carbs

Meal 6


Extras


Carbs


Cinnamon

Added Instructions

Meal 5

Extras

Fats






Protein

Fats

Protein


Carbs


Extras


Carbs

8 oz. Coconut Water


Added Instructions




Added Instructions


WEEKS 2 & 4

Protein

Fats

Extras

Meal 1




MEAL PLAN II Fats


Protein

Carbs



Meal 2



Extras

Instructions:

(Post-Workout)



Carbs

Added Instructions



Protein

DAY 6

Fats

Meal 6 Protein


Meal 5

Fats


Fats

1 tsp Olive Oil




8 oz. Coconut Water



Added Instructions


Added Instructions


Extras

Carbs

Extras

Extras

Carbs

Fresh Salsa

Carbs


Added Instructions


WEEKS 2 & 4

MEAL PLAN II

Carbs


Meal 2

Protein




Fats


Carbs

Protein

Extras

(Post-Workout)

Instructions:

5 Egg Whites

Protein

Extras

½ Avocado, Diced

Fats

DAY 7

Carbs

Meal 6


Extras


Carbs


Cinnamon

Added Instructions

Meal 5

Extras

Fats






Protein

Fats

Protein


Carbs


Extras


Carbs

8 oz. Coconut Water


Added Instructions




Added Instructions


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, we’ve provided a VEGAN MEAL PLAN I and VEGAN MEAL PLAN II as well, along with its own grocery list! Anyone can do this plan!

See schedule on page 57

30 Day Vegan Meal Plan

WEEKS 1 & 3

Protein


Carbs

(Post-Workout)

Instructions:


Extras

½ Cup Black Beans 4oz Sweet Potato, Cooked 1 Cup Broccoli, Diced Extras & Cooked Fresh Salsa (optional) Instructions: Eat prior to working out

Protein

VEGAN MEAL PLAN I Fats 1 Cup Lentils, Cooked

Meal 2

Protein 1 TBSP Almond Butter

Carbs

Meal 1


Extras

Fats

Carbs Cinnamon

Extras


» Combine for lentil salad snack.

Added Instructions

½ Cup Tomato, Diced Fresh Lemon ½ Cup Cucumber, Diced


DAY 1

Fats

Meal 6 10 Cashews

Meal 5 Protein

Meal 4 (Post-Workout) Fats


Protein

Protein 1 tsp Olive Oil or Coconut Oil

Fats 1 Tbsp Almond Butter

INGRID’S TEMPEH & QUINOA: ½ Cup Tempeh

Carbs

1 Medium Apple or Pear

Extras

Extras

8 oz. Coconut Water

Carbs

Carbs

Fresh Lemon

Extras

½ 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


Carbs

Fats

Extras

Meal 2

Added Instructions

Carbs


Instructions:

(Post-Workout)


Extras


Meal 6

DAY 2

Protein

Meal 5 Fats

1 Piece Savory Baked ½ Avocado, Diced Tofu


Carbs

½ Cucumber, Diced ½ 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.


Carbs

1 Cup Chickpeas

Protein

VEGAN MEAL PLAN I

1 Cup Strawberries ¼ tsp Vanilla Extract ½ Banana, 1 Cup Ice to Blend Unsweetened Almond or Coconut Milk


Fats

Extras

1 tsp Olive Oil


Protein INGRID’S WHITE BEANS & BROWN RICE: ½ Cup White or Cannellini Beans

Carbs

½ Cup Brown Rice Fresh Salsa 2 Cups Raw Spinach ½ Cup Mushrooms, Sliced

Added Instructions

» Sauté 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:


Extras


Protein


Meal 2


Carbs

Meal 1


Extras

Fats

Carbs Cinnamon

Extras



Added Instructions



DAY 3

Fats

Meal 6 10 Cashews

Meal 5 Protein



Protein




Carbs


Extras

Extras

8 oz. Coconut Water

Carbs

Carbs

Fresh Lemon

Extras



Added Instructions



Added Instructions


INGRIDROMERO.COM

WEEKS 1 & 3

Protein

Fats

Extras

Meal 1


Carbs

Fats

Extras

Meal 2

Added Instructions

Carbs


Instructions:

(Post-Workout)


Extras


Meal 6

DAY 4

Protein

Meal 5 Fats



Carbs


Extras Fresh Lemon



Added Instructions


Added Instructions


Carbs

Protein



Carbs

1 Cup Chickpeas

Protein

VEGAN MEAL PLAN I



Fats

Extras

1 tsp Olive Oil



Carbs


Added Instructions


WEEKS 1 & 3

Protein


Carbs

(Post-Workout)

Instructions:


Extras


Protein


Meal 2


Carbs

Meal 1


Extras

Fats

Carbs Cinnamon

Extras



Added Instructions



DAY 5

Fats

Meal 6 10 Cashews

Meal 5 Protein



Protein




Carbs


Extras

Extras

8 oz. Coconut Water

Carbs

Carbs

Fresh Lemon

Extras



Added Instructions



Added Instructions


INGRIDROMERO.COM

WEEKS 1 & 3

Protein

Fats

Extras

Meal 1


Carbs

Fats

Extras

Meal 2

Added Instructions

Carbs


Instructions:

(Post-Workout)


Extras


Meal 6

DAY 6

Protein

Meal 5 Fats



Carbs


Extras Fresh Lemon



Added Instructions


Added Instructions


Carbs

Protein



Carbs

1 Cup Chickpeas

Protein

VEGAN MEAL PLAN I



Fats

Extras

1 tsp Olive Oil



Carbs


Added Instructions


WEEKS 1 & 3

Protein


Carbs

(Post-Workout)

Instructions:


Extras


Protein


Meal 2


Carbs

Meal 1


Extras

Fats

Carbs Cinnamon

Extras



Added Instructions



DAY 7

Fats

Meal 6 10 Cashews

Meal 5 Protein



Protein




Carbs


Extras

Extras

8 oz. Coconut Water

Carbs

Carbs

Fresh Lemon

Extras



Added Instructions



Added Instructions


INGRIDROMERO.COM

WEEKS 2 & 4

Protein

Carbs

VEGAN MEAL PLAN II Fats

Protein


Protein 1 Tbsp Sunflower Seeds

Meal 2

Fats ½ Cup Chickpeas


Carbs


Carbs

Meal 6

Fats

DAY 1

Carbs


Protein


Instructions:

(Post-Workout)

Extras ½ Cup Celery, Diced

Added Instructions


Fats

Meal 5 Protein 1 Serving Protein (any flavor)

Extras

Extras Fresh Lemon 8oz Coconut Water


VEGAN MEAL PLAN II (WEEKS 2 & 4) | 30 DAY TOTAL BOOTY 90

Added Instructions



Carbs

Extras


Meal 1



Fats

Extras

1 tsp Olive Oil


Protein INGRID’S WHITE BEANS WITH SUNDRIED TOMATOES: ½ Cup White or Cannellini Beans

Carbs

Added Instructions

½ Cup Quinoa Fresh Lemon ¼ 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


Carbs

Meal 2


Carbs

Protein



Instructions:

(Post-Workout)

1 Grapefruit, Peeled & ½ Avocado, Diced Diced

Carbs

Added Instructions

» Combine for grapefruit and avocado salad snack.

Meal 6

DAY 2

Protein

Meal 5

Extras


Fats

VEGAN MEAL PLAN II

½ Cup Blueberries Water & Ice to Blend ½ Banana 2 Cups Raw Spinach ½ Cup Unsweetened Almond or Coconut Milk



Fats


Fats

Protein

Protein

1 tsp Olive or Coconut Oil

1 Piece Savory Baked ½ Avocado (4 slices) Tofu (4 Slices)

INGRID’S TEMPEH SURPRISE: ½ Cup Tempeh

Extras

Extras

Carbs

Fresh Salsa


Extras

Carbs


Added Instructions

Carbs


» Create 4 Lettuce wraps with 1 slice tofu, tomato and avocado each.


Added Instructions » Spread the almond butter on the rice cake and top with sliced fruit.

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


Protein



Meal 2



Carbs


Carbs

Meal 6

Fats

DAY 3

Carbs


Protein


Instructions:

(Post-Workout)


Added Instructions


Fats


Extras




Added Instructions



Carbs

Extras


Meal 1



Fats

Extras

1 tsp Olive Oil



Carbs

Added Instructions



WEEKS 2 & 4

Protein

Fats

Extras

Meal 1


Carbs

Meal 2


Carbs

Protein



Instructions:

(Post-Workout)


Carbs

Added Instructions


Meal 6

DAY 4

Protein

Meal 5

Extras


Fats

VEGAN MEAL PLAN II




Fats


Fats

Protein

Protein




Extras

Extras

Carbs

Fresh Salsa


Extras

Carbs


Added Instructions

Carbs





Added Instructions


WEEKS 2 & 4

Protein

Carbs


Protein



Meal 2



Carbs


Carbs

Meal 6

Fats

DAY 5

Carbs


Protein


Instructions:

(Post-Workout)


Added Instructions


Fats


Extras




Added Instructions



Carbs

Extras


Meal 1



Fats

Extras

1 tsp Olive Oil



Carbs

Added Instructions



WEEKS 2 & 4

Protein

Fats

Extras

Meal 1


Carbs

Meal 2


Carbs

Protein



Instructions:

(Post-Workout)


Carbs

Added Instructions


Meal 6

DAY 6

Protein

Meal 5

Extras


Fats

VEGAN MEAL PLAN II




Fats


Fats

Protein

Protein




Extras

Extras

Carbs

Fresh Salsa


Extras

Carbs


Added Instructions

Carbs





Added Instructions


WEEKS 2 & 4

Protein

Carbs


Protein



Meal 2



Carbs


Carbs

Meal 6

Fats

DAY 7

Carbs


Protein


Instructions:

(Post-Workout)


Added Instructions


Fats


Extras




Added Instructions



Carbs

Extras


Meal 1



Fats

Extras

1 tsp Olive Oil



Carbs

Added Instructions



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 you’ve done all this hard work, it would be a shame if you’re not willing to show it off! I insist that you take a couple of self-confidence boosting steps to flaunt the booty (and the body) that you’ve achieved. Here are some tips that I hope will help you look and feel sexy and beautiful (from behind)! 1. Watch that posture! A bit of a swayback (lower back tucked in, tush out) is always a good thing when the view from behind is tight. Shoulders pushed back, a great smile, and a bit of attitude and swagger will make that walk complete! 2. Invest in a great pair of jeans. Oh the good ones can be pricey, but if you find a pair that shows off your tip-top derriere, they are totally and completely worth it! Make sure they hug your tush but don’t ride up, and make sure that they don’t sit so low as to create love handles or expose parts of your body that should stay hidden. 3. Stand a little taller. The posture helps, but so does a great pair of wedges or heels. Your legs will look longer and your booty will ride higher and tighter. 4. Find the perfect bathing suit. Now that you have the bod for it, it’s time to get yourself a fabulous bikini. Those bikini bottoms should highlight your assets, not cover them up! There’s nothing sexier than a woman who feels comfortable in her own body, strutting her stuff on the beach. 5. Watch your diet and keep up the exercise! You’ve definitely worked hard, but that doesn’t mean you can just quit and think that the results will stick around. Follow the maintenance plan below, and jump back into another round of 30 days if needed! INGRIDROMERO.COM

ALWAYS LOOKING BEAUT-I-FUL FROM BEHIND | 30 DAY TOTAL BOOTY

98

Maintenance and Vacation Booty MAINTENANCE BOOTY

You can literally do this program multiple times and get amazing results. For maintenance continue the program and make sure to progress with the workouts and intensity as you are getting stronger and in better shape.

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. Everyone’s intensity level is going to be a bit different but we all know when we have given our all with a workout.

VACATION BOOTY - EXPRESS WORKOUT So you’re going on vacation to rest and relax and you don’t want to worry about how all of the “sitting on your butt” might affect your posterior, especially now that you’ve worked so hard on it? Prepare ahead of time! The Edge Booty Express Workout is a travel-friendly no-excuses routine. Using only your body weight, I will guide you through two levels of a simple but extreme bootyshaping workout.

Vacation Booty

A week or two of indulgences and time off can certainly affect all of your recent accomplishments and hard work, and if that “rest” carries over into your everyday life once you return, you’ll definitely see some changes for the worse. Bring the Edge Booty Express Workout with you! It’s time for you to feel the burn while on vacation so that you KNOW you look good in that bathing suit! Your vacation won’t include a DVD player? Not to worry! You’ll stay in terrific shape if you follow this quick routine when on the road and on the go utilizing my favorites moves as described earlier. All of the exercises are detailed in this book so that you understand what to do on your own without a DVD to guide you. These moves will certainly keep you in the right mindset, and will absolutely make you feel good. So plan to wake up each morning and complete 3 sets of 25 repetitions of each of the following. Your goal is to get in at least 3 days of training plus cardio during a one week trip, and ALL you need to bring with you is a single exercise band! These will keep your glutes feeling like they’ve gotten the attention they deserve! INGRIDROMERO.COM

MAINTENANCE AND VACATION BOOTY | 30 DAY TOTAL BOOTY

99

Edge Booty Express Workout

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

Day 2 (3 sets / 25 reps each) MUSCLE ACTIVATION WARM UP 1. Jumps with High Knees 2. Lateral Lunge 3. Leap Frogs 4. Side Step with a Band 5. Jump Squats 6. Reverse Lunge COOL DOWN & STRETCH

Day 3 (3 sets / 25 reps each) MUSCLE ACTIVATION WARM UP 1. Squat with a Kickback 2. Side Step with a Band 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 you’re 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 it’s your vacation but eat in moderation), especially the salty treats! Extra salt + alcohol = MAJOR dehydration! You’ll find everything (including your tush and hips) feeling a bit more bloated and out-of-sorts if you go overboard and too far off your normal plan. Make sure to check in with me periodically at www. ingridromero.com for more information on training and nutrition. I’m 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. I’m 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, safe—and above all—effective 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

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