Edge Booty Workbook

(1)

(2)

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

It is not a quick fix fad diet that is not sustainable.

This program has plenty of food and a good amount of GOOD carbs. Carbs are

not your enemy when they are being used properly. You must have carbs in your

diet to build muscle and have energy to function. They are the brains source of

energy and your body needs them in order to lose weight in a healthy way.

Carbohydrates are NOT Evil!

Eliminating your carbs to lose weight is

not sustainable and not the answer. To

lose weight and keep it oﬀ simply follow the

EDGE BOOTY meal plan.. It doesn’t get any

easier than that. Don’t over think it. Just

follow it, don’t cheat, be patient and the

results will come..

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.

Before you Get S

tarted

(3)

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

(4)

Illness and Training

Please be SMART in regards to illness and training! If you

are SICK... DO NOT TRAIN!

You will only make yourself sicker and prolong the

time that you are not getting the full benefits of

your training!

Stay home, take CARE of yourself, get BETTER

and THEN go back to your workouts!!!

Your health is the most important thing.

Support “The Edge Zone”

You don’t have to be alone in your

journey. As an Edge Booty Extreme

member you get access to our private

FB support group; “The Edge Zone.”

Click

here

to request to join (your

request will be approved within

24-48 hours). We encourage you to post

your progress including your highs and

lows as you go through the program.

We are here to help you along the way.

Ingrid Romero

Joe Discuillo

(5)

Wha

t P

eople Are S

ay

ing...

What People Are Saying About

EDGE BOOTY EXTREME

“I completely suffered from pancake butt. I had no definition from

my back to my hamstrings, and it was the one thing I really didn’t

know how to “fix”.

The Edge Booty Extreme workouts are intense, and get you sweating

like crazy. I saw a huge improvement in my glutes within the first

month.

My butt was tighter and the most sculpted it had ever been. The

workouts not only give you great definition in your legs but the

overall drop in body fat gets you looking super toned all over. I can’t

recommend it enough!”

Chelsea Clark

Team Edge Athlete

I completely suffered from “Pancake Butt”…

“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!”

“Edge Booty Extreme exercises keep my workouts interesting…”

(6)

What People Are Saying About

EDGE BOOTY EXTREME

“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

I was not genetically blessed in the “booty” department…

“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

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

(7)

What People Are Saying About

EDGE BOOTY EXTREME

“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

“I was a mess, 206 lbs and my saggy derriere was covered in cellulite…”

(8)

2 Before you Get Started

5 What People Are

Saying...

12 All About Your Booty

12 Basic Anatomy of the Glutes

14 How Our Glutes Age

16 Myths & Misconceptions

18 Planning To Compete?

18 Glute & Lower Body

Guidelines for Fitness

Competitors

19 Ingrid’s Favorite Booty

Sculpting Exercises

20 Hip Flexor Stretch

20 Side Hip Abduction

21 Glute Bridge

21 Squat

22 Donkey Kicks

23 Top Booty Shaping

Moves

24 Squat With A Lateral Leg Raise

32 Bosu Ball Single Leg Glute

Bridge

33 Stability Ball

33 Hamstring Curl

34 Split Jumps

35 Lateral Bound

36 Box Jumps

37 Jumps With High Knees

37 Leap Frogs

38 Jump Squats

39 Cool Down & Stretch

40 Quad Stretch

40 Hamstring Stretch

41 Figure 4 Stretch

41 Spinal Rotation

42 The Upper Body Plan

43 Seated Dumbbell Press

44 Seated Dumbbell Bent-Over

Rear Delt Raise

45 Front Dumbbell Raise

46 Side Dumbbell Raise

47 Y-Raise

48 Dumbbell Upright Row

(9)

56 30 Days To A Fabulous Backside

59 HIIT 10 Worksheet

60 Chest and Arms Worksheet

61 Shoulder and Back

Worksheet

62 Edge Booty Workout

Schedule

63 The Booty Beautiful

Nutrition Plan

66 30 Day Meal Plan

81 Grocery List - Regular

82 30 Day Vegan Meal Plan

97 Grocery List - Vegan

98 Always Looking Boot-i-Ful From

Behind!

99 Maintenance Booty

99 Vacation Booty

100 Edge Booty Express Workout

101 Supplements

(10)

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,

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

30 DAY TOTAL BOOTY &

BODY WORKOUT PRORAM

(11)

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!

(12)

Your Booty

Basic Anatomy of the Glutes

As I mentioned in my intro, the

“glutes” that we’ll be working

on make up the largest, and

most powerful muscle group in

the body, and form the shape of

the buttocks.

We’re going to be focusing

on the Gluteus maximus, the

Gluteus medius, the Gluteus

minimus, and by the default,

the iliotibial tract (or IT band).

Now these muscles are meant

for extension and external

rotation of the hip, along with

strong stabilization of the hip

joint.

The Gluteus Maximus is the largest muscle in your body, the largest muscle

within the glutes, and the most superficial of all the gluteus muscles.

» It originates along the crest of the pelvic bone and attaches to the back of

the upper portion of the thigh bone (the femur) and the IT band. This creates

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.

(13)

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

(14)

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.

Our faces, for example, have the same

underlying components, and so you

can expect many of the same changes

to occur with your tush as you see

happening with your face as you age.

» To begin with, thankfully most

backsides have been shielded from

the aging eﬀects of the sun for a

majority of their existence. If you’ve

spent a great deal of time in a

bathing suit, hopefully you’ve been

smart enough to use sunscreen, and

still the majority of your tush has

been hidden. So sun damage isn’t

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.

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

it used to, no matter what you do to

tighten the area.

» Another development you might

see is excess fat being stored in your

backside, where you never used

to have it before. This is the body

naturally redistributing fat stores,

and you might also find unexpected

excess fat in your thighs and hips.

Losing this excess body fat requires

a change in BOTH your nutrition

and exercise plan. You must change

your overall body composition to

see improvements in any body fat

stored on and around your backside.

(15)

» The predictable loss of elasticity,

plus fluctuations in weight and

fat storage can cause that tush

to SAG. So what might have

been quite naturally perky in your

youth can flatten out a bit and

head south. If you’ve always had

a hard time developing a rounded

posterior, you may find it even more

challenging as you age. Certainly

starting this process of building

and strengthening the glutes early

on is advised, and it’s never too late

to make a positive change in how

you look and feel. Reducing body

fat through diet is always advised,

but if you don’t add in the exercises

I’m recommending today in this

book, the “flat butt” look may be

one you’re stuck with.

» If your tush has started to droop

or sag a bit, you might have also

noticed that the gluteal crease (the

line that separates your butt cheek

from the back of your leg) has

become more defined and longer.

Once you tighten and tone the area,

that crease will definitely start to

look better.

» And CELLULITE, oh dreaded

cellulite is what aﬀects most of us

as we age. We all have cellulite,

but the makeup of skin and fat

determines the overall appearance

of cellulite for each individual. As

skin and fat changes around our

backsides, cellulite o"en becomes

more obvious and more annoyingly

visible. You can take the route of

expensive “cellulite reduction”

creams instead of changing your

lifestyle, but all that type of cream

does is deliver caﬀeine to the

body that increases circulation to

the skin and makes your cellulite

temporarily less visible. The same

goes for some of the other

quick-fix cellulite solutions – most are

temporary in nature and don’t

address the underlying problem.

You must develop lean muscle to

improve your physique. Dieting

alone can o"en make cellulite look

worse as there’s no significant

muscle tissue to support the skin

and provide shape! I’ll say it again

that the answer is nutrition PLUS

exercise, not just one or the other.

(16)

You won’t become muscular if you

use just simple TONING exercises

Myth #1:

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.

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.

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.

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.

(17)

Myth #3:

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:

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

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

Light weight and lots of reps is the

best combo

You can SPOT REDUCE areas of fat

or flab around your tush

(18)

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.

(19)

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.

(20)

Activating The

[

Booty Warm Up

"Right" Glute Muscles

]

W

arm Up Exer

cises

HIP FLEXOR STRETCH

SETUP: Begin by positioning your

body in a forward lunge position. Drop

your back knee to the floor and allow

the top of the back foot to rest on the

floor. Keep your front knee over or

behind the ankle at all times.

ACTION: With your hands on your

hips, press your hips forward and down

towards the floor so that you feel a

stretch through your groin, thigh, hip,

and into your torso. Hold the stretch

for 20-30 seconds, release, and switch

legs.

TIP: You can intensify the stretch into

the torso by raising your arms up and

over your head and looking up.

1

2 SIDE HIP ABDUCTION

SETUP: Begin by lying on your side

with hips flexed and both knees bent

to about 30°.

(21)

Activating The

[

Booty Warm Up

"Right" Glute Muscles

]

W

arm Up Exer

cises

GLUTE BRIDGE

SETUP: Begin in a prone position (on

your back) with your knees slightly

bent and your heels on the floor. Arms

should be at your sides.

ACTION: Li" your hips oﬀ the ground

and squeeze your glutes until your

knees, hips, and shoulders are all in a

straight line. Hold for 2-3 seconds and

release back down. Repeat for 20-25

repetitions.

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

3

(22)

Activating The

[

Booty Warm Up

"Right" Glute Muscles

]

W

arm Up Exer

cises

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.

(23)

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

(24)

Booty Exer

cises

Time To Start Shaping That Booty

[

Top Booty Shaping Moves

]

SQUAT WITH A LATERAL

LEG RAISE

SETUP: Begin with your feet

hip-width apart, and either a weighted bar

held across your shoulders or a pair of

dumbbells at your sides.

ACTION: Brace your core and lower

your body into a squat. As you return to

standing, li" one leg out to the side while

keeping your balance. Lower back into a

squat and repeat with the opposite leg.

Continue alternating for a total of 20 reps

on each side.

(25)

Booty Exer

cises

Time To Start Shaping That Booty

[

Top Booty Shaping Moves

]

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.

(26)

FORWARD LUNGE

SETUP: Begin by standing with your feet

hip-width apart and your hands on your

hips.

ACTION: Keeping one leg in place, take

a big step forwards with the other leg

and into a lunge position. The front knee

needs to track over the front ankle and

lower into a 90 degree angle. The back

knee should lower down into a 90 degree

angle as well. But don’t bang your back

knee on the ground – that hurts! Keeping

your glutes tight, push oﬀ from your front

leg and return to standing with feet

side-by-side. You can complete all 15-20 front

lunges on one side and then switch to the

opposite leg, or you can alternate.

ALTERNATIVE: Another option is to move

into a walking front lunge, completing

alternating reps while traveling from one

point to another.

3 Booty Exer

cises

Time To Start Shaping That Booty

(27)

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.

4 Booty Exer

cises

Time To Start Shaping That Booty

(28)

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.

5 Booty Exer

cises

Time To Start Shaping That Booty

(29)

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.

6 Booty Exer

cises

Time To Start Shaping That Booty

(30)

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.

7 Booty Exer

cises

Time To Start Shaping That Booty

(31)

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.

8 Booty Exer

cises

Time To Start Shaping That Booty

(32)

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.

9 Booty Exer

cises

Time To Start Shaping That Booty

(33)

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.

10 Booty Exer

cises

Time To Start Shaping That Booty

(34)

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.

11 Booty Exer

cises

Time To Start Shaping That Booty

(35)

LATERAL BOUND

SETUP: Begin with the feet close

together, and knees and hips slightly

bent.

ACTION: Li" one foot up and take

a big jump to the side. A"er landing

immediately jump laterally to the

opposite side and land on the opposite

foot. Continue to bound from

side-to-side.

12 Booty Exer

cises

Time To Start Shaping That Booty

(36)

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.

13 Booty Exer

cises

Time To Start Shaping That Booty

(37)

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.

JUMPS WITH HIGH KNEES

SETUP: Begin with feet hip-width

apart and lower into a regular squat.

ACTION: Once at the bottom, jump up

explosively bringing both knees up into

the jump. Land with both feet lowering

back into a squat and immediately

repeating the movement.

14

15 Booty Exer

cises

Time To Start Shaping That Booty

(38)

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.

16 Booty Exer

cises

Time To Start Shaping That Booty

(39)

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.

(40)

HAMSTRING STRETCH

SETUP: Sitting up or lying prone, extend

one leg either directly in front of you or

up straight into the air.

2 QUAD STRETCH

SETUP: Either standing or lying on

one side, bring the heel of one foot in

towards the hamstring so that you feel

the stretch down the front of the leg in

the quadriceps.

ACTION: Hold for

10-20 seconds and release. Complete the

stretch on both legs

1 Cool Down & Str

etch

Important

: Don't Skip!

(41)

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.

4 FIGURE 4 STRETCH

SETUP: Sitting up or lying prone, rest

the ankle of one foot across the thigh

of the other.

ACTION: Reach through the legs

and pull back with hands behind the

hamstring, increasing the stretch in

the hip flexors and glutes. Hold for

10-20 seconds and release. Complete the

stretch with both legs.

3 Cool Down & Str

etch

Important

: Don't Skip!

(42)

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).

(43)

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.

1 Can

't Ignore Your Upper Body!

(44)

Shoulders & Back

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

2 Can

't Ignore Your Upper Body!

(45)

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.

3 Can

't Ignore Your Upper Body!

(46)

Can

't Ignore Your Upper Body!

[

The Upper Body Plan

]

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.

(47)

Can

't Ignore Your Upper Body!

[

The Upper Body Plan

]

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.

5

(48)

Can

't Ignore Your Upper Body!

[

The Upper Body Plan

]

Shoulders & Back

DUMBBELL UPRIGHT

ROW

SETUP: Begin with feet

hip-width apart and knees so". Hold a

dumbbell in each hand, with arms

down and hands in front of the

thighs and palms facing in.

ACTION: Pull the dumbbells

upwards and under the chin,

leading with the elbows. Hold and

lower back down. Complete 10-12

reps per set.

(49)

Can

't Ignore Your Upper Body!

[

The Upper Body Plan

]

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

10-12 reps per set

Shoulders & Back

(50)

Can

't Ignore Your Upper Body!

[

The Upper Body Plan

]

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.

1

(51)

Can

't Ignore Your Upper Body!

[

The Upper Body Plan

]

Chest & Arms

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.

(52)

Can

't Ignore Your Upper Body!

[

The Upper Body Plan

]

Chest & Arms

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.

(53)

Can

't Ignore Your Upper Body!

[

The Upper Body Plan

]

Chest & Arms

STANDING DUMBBELL

HAMMER CURL

SETUP: Begin with feet

hip-width apart and knees so". Hold

dumbbells at the thighs, with palms

facing inwards (so that the tops of

the weights face the ceiling during

the movement).

ACTION: Slowly bend the elbows

and curl the weight up and in

towards the shoulders, contracting

the biceps in the process. Hold at

the top and slowly release back

down. Complete 12-15 reps per set.

(54)

Can

't Ignore Your Upper Body!

[

The Upper Body Plan

]

Chest & Arms

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

(55)

Can

't Ignore Your Upper Body!

[

The Upper Body Plan

]

Chest & Arms

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.

(56)

30 Days To A Fabulous Backside

30 DAYS TO A

(57)

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.

The 30-Day Plan With Edge

Booty Extreme Workouts

(58)

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.

(59)

Exercise

Time

Jog/Walk in Place (active recovery) 30 Secs

Jump Rope 45 Secs

Jumping Jacks 45 Secs

Mountain Climbers 45 Secs

Lateral Side to Side 45 Secs

HIT 10 SCHEDULE

HIIT 10

W

orksheet

(60)

Exercise Set Weight Reps Rest Target Actual Period

Superset

Push-Ups ₁ - - 10-12 No Rest

Dumbbell Chest Press 10-12 60 Secs

Superset

Push-Ups

2 - - 10-12 No Rest

Superset

Push-Ups ₃ - - 10-12 No Rest

Superset

Standing Dumbbell Curl

4 10-12 No Rest

Standing Dumbbell Hammer Curl 10-12 60 Secs

Superset

Standing Dumbbell Curl ₅ 10-12 No Rest

Superset

Standing Dumbbell Curl

6 10-12 No Rest

Superset

Bench Dips

7 10-12 No Rest

Dumbbell Skull Crusher 10-12 60 Secs

Bench Dips 10-12 No Rest

CHEST AND ARMS DAY

Chest and A

rms

W

orksheet