As I mentioned in the last article: we’re on a bit of a military style trend this week.

We started with some Wade Wilson inspiration for a Deadpool Calisthenics Workouts, and then it got us flowing.

I began rattling off a list of other characters we’ve seen in our Workout Database that have been in the military in some aspects and therefore had their routine based on that (like Deadpool’s was recently based around him being in The U.S. Army Spacial Forces), and that led me to David Boreanaz SEAL Team Workout.

And Demi Moore’s G.I. Jane Workout is a perfect way to round out this week’s theme.

Demi Moore worked with celebrity trainer Gregory Joujon-Roche for her training and Navy SEAL instructor Stephen Helvenston to get into a Navy SEAL mindset while filming.

So, in my opinion, this one could not be any more fitting!

Pop Workouts tells us:

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.

In the movie we see Demi Moore rock ONE ARM push ups…(no, yeah, seriously!)

Well this was something they knew was coming and they were actively training to get her to.

Here’s what her training has to say about them:

“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 it’s a power move.”

So don’t be surprised when you see we’re working with a bunch of calisthenics in there as well as working on strengthening our core and butt.

And to finish off Joujon-Rouche also states:

We’re doing all the Navy Seal style training, which is the polar opposite of prior work she’d done with me for glamor-type roles, such as Striptease.  In the glamor roles, we’d trained her for sexy and svelte, with dancing aerobics and gymnastics.

For this one you’ll find that there is a lot of gymnastics and cardio (especially with a focus on core/abs), but even more-so heavily focusing on weight training which Demi Moore had not formerly been utilizing.

This one has a tone of volume once you take into account the amount of cardio Joujon-Rouche had Moore using, so be ready to run AND train in what might even have to be split into two-a-days to complete.

Demi Moore G.I. Jane Workout Routine

Training Volume:

4+ days of training

Explanation:

Demi Moore was training a TON for this roll using a mix of weights, calisthenics, and cardio.  Feel free to add in high intensity interval training, mixed martial arts and more training using the bonus resources I share at the end.

Upgrade This Workout:

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Demi Moore G.I. Jane Workout Routine: Sample Workout Schedule

Monday: Morning Cardio + Chest & Shoulder Focused Training

Tuesday: Morning Cardio + Leg Focused Training

Wednesday: Long Distance Cardio, HIIT or Mixed Martial Arts

Thursday: Morning Cardio + Ab Focused Training

Friday: Morning Cardio & Abs + Arm Focused Training

Saturday: Active Rest Day, Mixed Martial Arts or Cardio

Sunday: Rest Day

**Morning Cardio, HIIT and Mixed Martial Arts Resources will all be provided at the end.**

Demi Moore G.I. Jane Workout Routine: Morning Cardio + Chest and Shoulder Focused Training

Warm Up: 

10 Minute Walk

Workout:

One-Arm Push-Up Training (Scale to Push Ups, or Pause One-Arm Push Ups)

3×15

Dive Bombers

3×15

Dumbbell Bench Press or (Swiss Ball Push-Ups)

3×15

Chest Flys (Dumbbell or Cable)

3×15

Military Press

3×15

Lateral Flys

3×15

Front Raises

3×15

Demi Moore G.I. Jane Workout Routine: Morning Cardio + Leg & MMA Focused Training

Warm Up:

10 Minute Walk

Workout:

Single-Leg Squats

3×15 each leg

Lunges with a Kick

3×15 each leg

Duck Squats

3×15

Leg Extensions

3×15

Mountain Climbers Cardio Interval

2×30

Wall Sits

3×60 seconds

Skater Lunges

3×15 each leg

Calf Raises

3×15

Hanging Leg Raises

3×15

Martial Arts Finisher (or use resources below):

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

Demi Moore G.I. Jane Workout Routine: Morning Cardio + Ab Focused Training

Warm Up:

10 Minute Walk

Workout:

Forearm Planks

3×60 seconds

Elbow Side Planks

3×30 seconds

V-Ups

3×30

Bicycle Crunches

3×30

Pelvic Thrusts

3×25

Weighted Decline Sit-ups

3×25

Hip Flexions with a Punch

3×25

Demi Moore Workout Thursday Routine = Arms

Warm Up:

10 Minute Walk

Workout:

Pull-Ups

3×15

Chin-Ups

3×15

Pullovers

3×15

Bicep Curl into Shoulder Press

3×15

Concentration Bicep Curls

3×15 each arm

Bicep Curls with a Twist

3×15

Hammer Curls

3×15

Rear Dips

3×15

Martial Arts Finisher (or use resources below):

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

Demi Moore G.I. Jane Workout Routine: Morning Cardio and Abs

Demi Moore’s trainer had a very specific layout for Moore’s morning cardio.

Here’s how you’ll do it:

• Complete 30 minutes on Treadmill with a 2% Incline
• Complete Ab Circuit 5 Times though with 2 minutes of sprinting in between each.
• Ab Circuit: Accordion Crunches, Side Bridges and Superman Pulses x 15 reps each.
• Cooldown with a 10 minute jog.

Demi Moore G.I. Jane Workout Routine: Mixed Martial Arts and HIIT Resources

HIIT Resources:

• The Best HIIT Workouts to Add to your Workout
• Jump Rope Workout Database

MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine
• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

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