G’s Driver’s License Weight Challenge – Exercise Plan Breakdown Part 2 and Day 22 Results

Exercise Plan Breakdown Part 2

The other type of cardio on this plan is High Intensity Interval Training (HIIT). I’ve read different opinions about whether LISS is better or not. They both have their own benefits, so I decided to incorporate both for this challenge. With HIIT, you alternate between short bursts of high energy with resting periods. These intervals, as well as the entire workout, can vary in length. I do 30 seconds on (go all out) and 60 seconds rest for a total of 45 minutes. I may do half-sessions over 2 days.

Like LISS, you can perform HIIT with different methods. When short on time, I’ve used my air climber or jumped rope, both of which help add to my step count. However, my favorite is using a rowing machine, like the one that I have, pictured below (the lady is not me, though). I love rowing for many reasons – it combines both resistance and cardio, and it works pretty much all muscle groups! I do it while watching a movie.

Day 22 Results

• Weight: 136.2 pounds (21.2 to go!)
• Steps: 10,065 (as of 9:43pm)
• Lows: We slept until almost noon today, so I didn’t get my 5 meals in, and my last meal was later than I would like.
• Highs: Hit a new low on the scale (for this challenge)! I was able to row after a couple of weeks!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
  • Meal 2 – 1 serving of protein shake
  • Meal 3 – salad with 4 oz grilled chicken breast, spinach, 2 tbsp croutons, 1 tbsp raspberries, blueberries and walnuts, zero-everything raspberry vinaigrette
  • Meal 4 – .5 c steamed white Jasmine rice, 4 oz boneless, skinless, chicken breast, .5 c onions (chicken and onions boiled in water, lemon juice, salt, garlic powder), fresh radishes
• Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
  • Barbell squats – 20-5, 20-7.5, 20-10, 20-12.5
  • Barbell hack squats – 20-0, 20-2.5, 20-5, 20-7.5
  • Deadlifts with curl bar – 20-10, 20-12.5, 20-15, 20-17.5
  • Stationary lunges with dumbbells – 10-12, 10-15, 10-20
  • Standing calf raises – 20-15, 20-20, 20-25
  • HIIT – rowing machine for 45 minutes
  • LISS – walked for 22 minutes and air climber for 20 minutes
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G