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This program is designed to help you sculpt the perfect 6 pack, or just a tighter core. The program is 20 days long and you only do abs every other day. It is a PDF file for you to download and it has pictures of each ab workout. This workout can be done at home or in a gym. You can improvise with the decline sit up bench for those who want to do it at home. You can just lay flat on the ground or on a yoga mat.