MMA ie eam Hell ON aT UY| hope you enjoy the Take § Home Ab program! | have no doubt it will help you on your way to achieving your personal fitness goals. You deserve a lean, strong, and fit body, Believe in yourselt, Brendan Brendan Meyers, Exercise Physiology FAU Creator, CalAesthetics Disclaimer & Copyright This book Is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physiciamin ‘matters relating to his/her health ang particularly with respect to-any symptoms that may require diagnosis or medical attention, ‘Thelinformation provided in this book is designed to provide helpful information on the subjects discusted, This book is nat meant to be used, nar should it be used, to diagnosis or treatment of any medical problem, consult your own physician. The publisher and ‘author are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any treatment, action, application, ar prearatian, to any person reading oF fallowing the information in this book. References are provided for informational purposes anly and do not constitute endorsement of any ‘websites or other sources, Readers should be aware that the websites listed in this book may change. Copyright @ 2025 by Born Motivated Luc ‘Allrights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic ar mechanical methods, without the prior written permissian of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, write to the publisher, adsressed “Attention: Permission Coordinator", at the address belour Born Mativated LLC ‘West Palm Beach, Farida, United States of AmericaCeo BEFORE YOU START ALL YOU NEED IS 5 MINUTES TO SEE A DIFFERENCE IN YOUR LIFE REMEMBER - DON’T REST BETWEEN EXERCISES & FOLLOW THE PROGRAM NEED MOTIVATION & HELP WITH THE EXERCISES? GO TO HTTP://THECALIFE.COM/TAKE-5-VIDEOS LET’S GET STARTED!DAY 1 (MONDAY) 20 SECOND 6-INCH HOLD 20 ROLL UPS 30 TOE TOUCHES 25 BICYCLES (EACH SIDE) 15 PLANK CRUNCHES 12 6-INCH SINGLE LEG CRUNCHES (EACH SIDE) 10 6-INCH CRUNCHES 20 ROLL UPS 20 SECOND PLANK HOLD 5 HIP TAPS (EACH SIDE)DAY 2 (TUESDAY) 12 6-INCH SCISSORS (EACH SIDE) 20 PULSATORS 15 SIDE PLANK CRUNCHES (EACH SIDE) 20 ROLL UPS 10 SIDERS (EACH SIDE) 20 HEEL TAPS (EACH SIDE) 20 SECOND PLANK HOLD 15 PLANK HIP TAPS (EACH SIDE) 25 BICYCLES. 20 PULSATORSDAY 3 (THURSDAY) 20 MOUNTAIN CLIMBERS. 20 6-INCH BUTTERFLIES 10 SECOND 6-INCH HOLD 20 DIAGONAL ROLL UPS (EACH SIDE) 12 6-INCH SMALL CIRCLES (EACH SIDE) 20 HALF 6-INCH CRUNCHES 12 3-POINT TOE TOUCHES 15 PULSATORS 12 6-INCH BALL HOPSDAY 4 (FRIDAY) 30 SECOND PLANK 12 PLANK CRUNCHES 20 SECOND PLANK 12 PLANK CRUNCHES 10 SECOND PLANK 10 PLANK CRUNCHES 30 TOE TOUCHES 8 6-INCH FLUTTER KICK RAISES 4 6-INCH SQUARES (EACH SIDE) 10 6-INCH CRUNCHESDAY 5 (SUNDAY) 12 6-INCH OBLIQUE CRUNCHES (EACH SIDE) 10 6-INCH SINGLE-LEG CRUNCHES (EACH SIDE) 12 6-INCH MEDICINE BALL HOPS 20 ROLL UPS 12 SIDE PLANK CRUNCHES (EACH SIDE) 12 PLANK CRUNCHES 20 6-INCH FLUTTER KICKS (EACH SIDE) 25 HEAL TAPS (EACH SIDE) 25 BICYCLES. 20 PULSATORSDAY 6 (MONDAY) 20 SECOND 6-INCH HOLD 10 6-INCH SINGLE-LEG CRUNCH & TWIST (EACH SIDE) 6 6-INCH OBLIQUE LEG RAISES (EACH SIDE) 20 ROLL UPS 20 MOUNTAIN CLIMBERS 20 HALF 6-INCH CRUNCHES 20 TOE TOUCHES 5 6-INCH PULSATOR LEG RAISES 6 6-INCH ZIG ZAG LEG RAISES 12 ROLL UPS 20 HEEL TOUCHES 10 SECOND 6-INCH HOLDAs you can see, there are 6 days of ab workouts in this program. | would like you to repeat the 6 days again to hit your 12 day home ab pragram. | knaw you want AMAZING results, so that’s why I'm always putting out new content and programs to help you get the best results EVER! Remember, if you need help learning these exercises, go to http: heCALife, com/Take-5-Videos