Jessica Simpson’s Dukes of Hazzard workout:
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- Treadmill – running for eight minutes at 6.5mph to warm the legs up for intensive leg work
- Bodyweight squats: A few sets of 2–25 squats, followed by dumbbell rows while in squat position
- Reverse Lunges: 2 – 3 sets per leg of 12 lunges
- Squat Jumps - plyometric set of squats with a dynamic jump up afterwards.
- Bicep Curls while standing in a Lunge position – 18 reps. This is super-setted with;
- Lateral Raises from a Lunge Position (switch leg position) 1 set of 18 reps. This superset is done for 3 sets
- Dumbbell Triceps Extension (laying on back): 2 – 3 sets of 20 reps
- Treadmill – running for eight minutes at 6.5mph
- Incline Crunches: 20 reps
- Prone Kneeling Leg Extensions: 2-3 sets per leg x 18 reps per set
- Treadmill: 7 minutes of gentle jogging to cool down
- Forward Lunges: 2 – 3 sets of 20 reps
- Travelling (walking) Lunges: These are just lunges but instead of staying in place you walk across the room. If this is too easy, try doing it holding a pair of dumbbells at your side
Jessica’s Sample 5 Factor diet plan (1,300 calorie a day)
Each meal consists of a lean protein, low glycemic carbs, healthy fats, fiber and a sugar-free drink. She makes it easy, by using the 5-factor diet food delivery service, available only in the LA area, at 5factordiet.com
Day 1
Breakfast – Egg-white burrito, strawberry shortcake power smoothie, Ezekiel toast.
Morning Snack – Fuji apple wedges with chocolate peanut butter dip.
Lunch – Open-face barbecue bison burger, sweet potato fries, chipotle ketchup.
Afternoon Snack – Hot dog skewers with roasted cherry tomatoes, jalapeno mustard sauce
Dinner – Cuban-style shredded beef, cumin-dusted brown rice, char-grilled corn.
Day 2
Breakfast – Grapefruit halves, nonfat yogurt, oat bran crumbles, strawberry mint salad
Morning snack – Lemon pie
Lunch – Summer heirloom tomato bisque, grilled chicken salad
Afternoon Snack – Artichoke hummus, fiber crackers, sliced turkey
Dinner – Chicken and veggie stir-fry with brown rice, wilted bok choy
Day 3
Breakfast – Oatmeal raspberry pancakes with sugar-free maple syrup.
Morning Snack – Chocolate berry trifle
Lunch – Curried chicken Tikka, cucumber yogurt, orange salad.
Afternoon snack – Mini-pepperoni pizzas
Dinner – Grilled filet mignon over roasted sweet potato mash, lemon-scented asparagus.
