Demi Moore Workout & Diet: Transforming Into G.I. Jane

Demi Moore Workout

The Demi Moore workout and diet are what she used to become G.I Jane. Transforming into Lieutenant Jordan O’Neil, the first female Navy SEAL, was not an easy task. The Demi Moore workout included real Navy SEAL training, combined with a lot of strength, cardio, and martial arts.

For G.I. Jane, the Demi Moore workout would start at 4:00 am, in order to finish before filming started. The Demi Moore workout included living in New York City, where she had multiple security guards following her while running in Central Park.

demi moore workout

Demi Moore tapped two different trainers to get in shape for the role, Gregory Joujon-Roche and Stephen Helvenston. She used celebrity trainer Gregory Joujon-Roche for getting in shape, and Navy SEAL instructor Stephen Helvenston to gain that visceral, Navy SEAL mindset while filming.

Sources for the Demi Moore workout routine include:



Demi Moore Workout Monday Routine = Chest & Shoulders

Here’s the Demi Moore workout plan:

  • 1 hour cardio on Treadmill (@2% Incline) with Abs Intervals
  • 1-2 hours weightlifting: Chest / Shoulders

Here’s the Demi Moore Treadmill Cardio/Abs Routine. Demi Moore’s trainer, Gregory Joujon-Roche suggests using a heart monitor to make sure you’re at the correct heart rate levels.

  1. Do 20 minutes on Treadmill (@2% Incline)
  2. After 10 minutes, make sure you’re heart rate is @75%
  3. After 20 minutes, stop and do these three core abs exercises: (Ab Circuit)
  4. Accordion Crunches
  5. Side Bridges
  6. Supermans
  7. 2 minutes treadmill @ 85% heart rate (160 BPM)
  8. Repeat Ab Circuit (4 sets: Abs/2min/Abs/2min/Abs/2min/Abs/5min)
  9. Do 2 minute sprint between each ab circuit
  10. After 4th set of abs, end with run on treadmill for 5 minutes @87%

After doing cardio/abs, they would have specific body parts they would work on. They would start each weak with chest / shoulder muscles. Here’s the Monday weightlifting routine. Instead of having a certain number of reps in mind, just do sets of each circuit until you feel “you’ve killed it.”

  1. One-Arm Push-Up
  2. Dive Bombers
  3. Dumbbell Bench Press or (Swiss Ball Push-Ups)
  4. Advanced Chest Flys
  5. Cable Flys or (Swiss Ball Incline Flys)
  6. Military Press
  7. Shoulder Workout Plan: Lateral Flys
  8. Front Raises
  9. Barrel Flys

Explaining the Single-Arm Push-Up, Demi Moore workout trainer Gregory Joujon-Roche, says:

A one-armed push-up doesn’t come from your shoulder. I tell [Demi Moore]. It comes from your butt. From your stomach. Most especially, it comes from the big toe on the opposite side of your supporting arm. It’s all about distributing your power. It’s a support-system move, more than a power move.

demi moore gi jane workout one arm pushups

Demi Moore Workout Tuesday Routine = Legs

  • 1+ hour morning run
  • 1-2 hours weightlifting: Legs
  • 1 hour martial arts

Here’s the Tuesday Legs Focus Weightlifting Routine. Instead of having a certain number of reps in mind. Instead of having a certain number of reps in mind, just do sets of each circuit until you feel “you’ve killed it.”

  1. Single-Leg Squats
  2. Lunges with a Kick
  3. Lateral Shuffle Cardio Interval (3, 1-minute bursts)
  4. Duck Squats
  5. Leg Extensions
  6. Mountain Climbers Cardio Interval (2 sets of 15 each leg)
  7. Wall Squats
  8. Lunge Side Kicks
  9. Skater Lunges Cardio Intervals (20-30 jumps each side)
  10. Calf Raises
  11. Hanging Leg Raises

Martial Arts: (Advanced: Hold a 10 lb. dumbbell for all these moves)

  1. Jab-Cross Combinations (25 reps)
  2. Jab-Cross-Roundhouse Kick (25 reps)
  3. Jab-Cross-Roundhouse Kick-Jab-Cross-Hook (20 reps)
  4. Snap-and-Roundhouse Combo (50 kick)
  5. Roundhouse Kicks (Rapid Fire 50 kicks)
  6. One-Leg Push-Ups
  7. Thai Knee-Abs

The Demi Moore workout trainer, Greg Joujon-Roche, who challenged her with One-Leg Push-ups, says:

Virtually all the blue-chip superstars look bigger-than-life onscreen for a very simple reason: They really are bigger than life. They are willing to do things, and to experience things, that would horrify the average actor…But Demi love the fact that it’s next to impossible.

demi moore after gi jane filming

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Chris Davis is focused on bringing you the most popular information on celebrity and athlete workouts. His goal is to make you stronger. Connect with him on Facebook, Twitter and Google.