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