Demi Moore’s GI Jane Workout

Demi Moore

There is no doubt that Demi has worked hard over the years to maintain her lean and sexy bod, but, she needed an extra edge to get into shape as Lieutenant Jordan O’Neil, the first female Navy SEAL in the movie GI Jane.

For G.I. Jane, Demi’s workout would start at 4:00 am in order to finish before filming started. When she would go running, Demi had multiple security guards following her in Central Park, NY City.

Demi worked with two coaches, Gregory Joujon-Roche and Stephen Helvenston to get her body and mind into shape for GI Jane.  She used celebrity trainer Gregory Joujon-Roche for workout routines to giver her that super hero figure look, and Navy SEAL instructor Stephen Helvenston to gain that Navy SEAL mindset while filming.

 Monday Routine – Chest & Shoulders

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

Demi Moore’s trainer, Gregory Joujon-Roche suggests using a heart monitorto 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 at 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 at 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 at 87%
For the circuit training:
  • Do 3 sets of each exercise, 15 reps each time.
  • Make sure to rest for 60 seconds between each set.
  • Find a weight that allows you to complete at least 15 reps.
  • Make sure that you use good form, and are fatigued at the 15th rep.
  • If you find 15 reps easy, make sure to go up in weight next set.
  • Remember to focus on safety throughout your workout.
  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

 Tuesday Routine – Legs

  • 1+ hour morning run
  • 1-2 hours weightlifting: Legs
  • 1 hour martial arts
For the circuit training:
  • Do 3 sets of each exercise, 15 reps each time.
  • Make sure to rest for 60 seconds between each set.
  • Find a weight that allows you to complete at least 15 reps.
  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

Wednesday Routine – Abs

  • 1 hour cardio on Treadmill (at 2% Incline)
  • 1-2 hours weight lifting: Abs Focus
  1. Do 20 minutes on Treadmill (at 2% Incline)
  2. After 10 minutes, make sure you’re heart rate is at 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 at 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 at 87%
For the abs, Gregory Joujon-Roche wants you to go to failure.
  1. Plank Extensions
  2. Elbow Side Planks
  3. V-Ups
  4. Bicycle Crunches
  5. Pelvic Thrusts
  6. Weighted Decline Sit-ups
  7. Hip Flexions with a Punch

Thursday Routine – Arms

  • 1+ hour morning run
  • 1-2 hours weightlifting: Arms
  • 1 hour martial arts
For the circuit training:
  • Do 3 sets of each exercise, 15 reps each time.
  • Make sure to rest for 60 seconds between each set.
  • Find a weight that allows you to complete at least 15 reps.
  1. Pull-Ups
  2. Chin-Ups
  3. Pullovers
  4. Bicep Curl into Shoulder Press
  5. Concentration Bicep Curls
  6. Bicep Curls with a Twist
  7. Hammer Curls
  8. Rear Dips
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-Up
  7. Thai Knee-Abs

Friday Routine – Chest & Shoulders

  • 1 hour cardio on Treadmill (at 2% Incline) with Abs Intervals
  • 1-2 hours weightlifting: Chest / Shoulders Focus
  1. Do 20 minutes on Treadmill (at 2% Incline)
  2. After 10 minutes, make sure you’re heart rate is at 75%
  3. After 20 minutes, stop and do these three core abs exercises: (Abs Circuit)
  4. Accordion Crunches
  5. Side Bridges
  6. Supermans
  7. 2 minutes treadmill at 85% heart rate (160 BPM)
  8. Repeat Abs 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 at 87%
For the circuit training:
  • Do 3 sets of each exercise, 15 reps each time.
  • Make sure to rest for 60 seconds between each set.
  • Find a weight that allows you to complete at least 15 reps.
  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

Saturday Routine – Legs

  • 1+ hour morning run
  • 1-2 hours weightlifting: Legs Focus
  • 1 hour martial arts
For the circuit training:
  • Do 3 sets of each exercise, 15 reps each time.
  • Make sure to rest for 60 seconds between each set.
  • Find a weight that allows you to complete at least 15 reps.
  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: 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-Up
  7. Thai Knee-Abs

G.I Jane Navy SEAL Workout

scott helvenston Navy Seal Instructor GI Jane
Navy SEAL Instructor, Scott Helvenston

On set, Demi’s Navy SEAL workout was more about the feeling of being a real Navy Seal and wanted to immerse herself in that role. Navy SEAL instructor Scott Helvenston would have her do:

  • sit-ups in the mud
  • treadmill at 8%t incline to stimulate trudging in mud
  • rusty pull-ups in the rain
  • jumping-jacks in simulated quicksand
  • jogging underwater
  • dive-bombers exercise in the ocean
  • one-arm/one-leg push-ups
  • SEAL ropes course

gi jane workout shaving her head

Demi’s workout information came from PopWorkouts.com and