TOTAL AND ARMOR ABS WORKOUT ROUTINE WITH DIET PLAN

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ARMOR ABS

Leg raises (10 reps)

Leg raised circles (10 reps)

Scissor (10 reps)

Flutter kicks (20 reps)

Long arm crunches (5 reps)

Knee crunches (5 reps)

Planks w/Rotation (10 reps)

Side bridges (10 reps)

Planks arm raises (10 reps)

[LEVEL 1st 3 sets, LEVEL 2nd 5 sets, LEVEL 3rd 7 sets and rest between sets up to 2 minutes]

TOTAL ABS

Knee crunches (10 reps)

Cross crunches (10 reps)

Leg raises (12 reps)

Cycling crunches (20 reps)

Flutter kicks (20 reps)

Heel touches (10 reps)

60 second elbow plank

[LEVEL 1st 3sets, LEVEL 2nd 5 sets, LEVEL 3rd 7 sets and rest between sets up to 2 minutes]

DIET

NUTS - Almonds, walnuts and cashews may help to promote muscles recovery.

OLIVE OIL - The monounsaturated fat helps prevent muscles breakdown.

GREENS - Spinach and other leafy greens are high in vitamins, minerals and antioxidants.

WATER - Drink 8 glasses of water a day, get plenty of rest and avoid excessive sodium in take.

WHOLE GRAINS - Grains provide the body with energy and contain fiber which can help keep you full.

BERRIES - Blueberries, strawberries and raspberries contain antioxidants, fiber, and vitamin c.

PROTEIN - Eggs and peanut butter are great sources.