Arm and Leg workout + the cardio

This is sorta similar to the last workout but i love changing abit of my workouts, this allows the body to not adapt to the same workout routine therefore more advantage in your progress, here is the workout:

Cycling: 1km - average pace   
800m run
1m rest

Repeat this 4 times 
- walking lunges, 40-50m
- high kness 40-50m

I usually included these two routines more for cardio, my cycling is usually my warm up as i cycle to my local park, 800m run is for cardio and the walking lunges and high kness is more because i want to lose fat in upper thighs.

This second half of my routine was more concentrating on the areas of my muscles and pushing it to the limits (muscle endurance) if your a beginner i recommend to take a longer resting period in between sets or you can go into YOLO mode and challenge yourself :)

Repeat 4 times
- calf raisers 90 times (30 for each rotation, this is done by normal calf raising, tilt your feet inwards about 45-50 degrees, and same goes for outwards)
30 second rest

Repeat 4 times
- 40 squats
30 second rest

This area, keep doing repetitions until you are unable to lift yourself
TIP: usually when your Chin doesn't go over the bar

- Wide grip pull ups ( like a normal pull up but having a wider gap between the bar compared to your normal pull ups)
30 second rest
- Chin ups
30 second rest
- close grip pull ups
30 second rest
- close grip chin ups

Repeat this 4 times
-20 chair dips
30 second rest

Fitness training 101 :P

Basically, I have been attempting to make my workouts harder and yeah, im cause my previous workouts were way to easy. anyone intrested in this workout it is about 40- minutes and it is great, it works out the whole body and yeah ill get right into it.

Cycling: 1km - average pace
800m run
1m rest

Repeat this 4 times 
- walking lunges, 40-50m
- high kness 40-50m
- calf raisers 90 times (30 for each rotation, this is done by normal calf raising, tilt your feet inwards about 45-50 degrees, and same goes for outwards)

Repeat this 4 times
- Elevated push ups 15 reps
- Pull ups / Chin ups  10 reps (alternate between the two, if you cannot perform 10, try do as many as possible until you body gives up
- 20 chair dips

Repeat this 4 times
- 20 situps
- 15 leg raisers
- 15 crunches



Sadly, i can only reach the 3rd set for the abdonimal exercise ( cause their week :( ) but yeah, hopefully i can actually finish this circuit in under 30 min

shredding update

alright i finally finished HSC and as i said ill upload of what i look like, i think i have gained weight or lost my aesthetics :( 
my goal now is to lost as much weight as possible, mostly in the core and thighs

BACK TO BUSINESS

Alright so i have finished my HSC WOOOO!!!!!!!!! so i hopefully can focus on my goal of becomming shredded again, i will attempt to take pictures asap to see if i have gained weight from my previous pictures and yeah, ill just go on from there,  after looking at my body, i have realised that most of my fat that needs to be lost is my upper thighs and butt, im gonna try find some exercises which will help me lose and tone my upper thighs.