The Demi — Your Complete 6-Day Routine
The Hollywood Routine Series — Members Only
The Demi
Your complete G.I. Jane transformation program.
Training started at 4:00am every day to finish before filming. Gregory Joujon-Roche combined real Navy SEAL conditioning with targeted strength work to build one of the most iconic female physiques in Hollywood history. This is the exact program — every exercise, every movement, directly from Gregory's method.
The Non-Negotiables
6 days training · 1 rest day · 1 hour cardio + ab intervals daily · 1–2 hours weightlifting · Bikram yoga · Heart rate monitor required · No alcohol · Organic whole foods only
Every Training Day — Start Here
Treadmill Cardio & Ab Circuit
Gregory insists on a heart rate monitor. You must hit the correct targets — not just go through the motions.
| Step | Details |
|---|---|
| Treadmill warm-up | 20 minutes @ 2% incline. After 10 minutes, heart rate must be @ 75% |
| Ab circuit | Accordion crunches · Side bridges · Supermans |
| Treadmill sprint | 2 minutes @ 85% heart rate (160 BPM) |
| Repeat | 4 rounds total: Abs → 2 min → Abs → 2 min → Abs → 2 min → Abs → 5 min @ 87% |
Gregory on the Lower Ab Curl
Lie flat on your back, knees bent, feet flat. Walk your feet out just to the point where your heels start to leave the floor and freeze your knees. Curl your legs to your chest, keeping knees frozen. At the top, straighten legs and point heels at the ceiling, bringing your tailbone slightly off the ground and squeezing your stomach. Hold for a beat. Slowly return. Motion comes from your lower stomach. Four sets of 20 reps.
The Gregory Joujon-Roche Method
Strength & Sculpting Program
Monday
Chest & Shoulders
Directly from Gregory's G.I. Jane program. No set rep count — push each exercise until you feel you've “killed it.”
| Exercise | Notes |
|---|---|
| One-arm push-up | The signature move. Power comes from your glutes, stomach, and the big toe on the opposite side. It's a support-system move, not a power move. |
| Dive bombers | Full range push-up variation — chest, shoulders and triceps in one movement |
| Dumbbell bench press or Swiss ball push-ups | Swiss ball variation adds core stability challenge |
| Advanced chest flyes | Full stretch at the bottom, controlled return |
| Cable flyes or Swiss ball incline flyes | Swiss ball variation increases range of motion |
| Military press | Strict overhead press — no arch in lower back |
| Lateral flyes | Light weight, perfect form, lead with pinky |
| Front raises | Alternating, no swinging — strict form |
| Barrel flyes | Circular shoulder movement — builds 3D shoulder definition |
Tuesday
Arms & Core
Gregory's targeted moves for arms and core — directly from his InStyle feature on training Demi.
| Exercise | Notes |
|---|---|
| Outside bicep curl | Stand or sit. 5–8lb dumbbells. Elbows pressing into hips. Curl both weights at once, inside of palms face shoulders at the top. Slow lower. Do as many as you can for 1 minute. |
| Hanging leg raises | Control the swing completely — no momentum |
| Accordion crunches | As per the daily cardio circuit — 4 sets of 20 reps |
| Side bridges | Full body tension, hips off the ground |
| Supermans | Hold 2 seconds at the top, squeeze glutes and lower back |
Wednesday
Legs & Glutes
Gregory's signature lower body moves — directly quoted in People and InStyle.
| Exercise | Notes |
|---|---|
| Curtsy lunge | Gregory's signature move for Demi's legs. Stand tall with dumbbells. Step straight back into a reverse lunge, front knee behind toes. As you come back, cross the back leg as if curtseying. Go slow — watch your knee. 4 sets of 20 reps each leg. |
| Treadmill toning routine | Incline to level 8. Hold handles. Bend knees and dig in with heels as if trudging through mud for 1–2 minutes. Lower incline to 1 for 1–2 minutes recovery. Repeat 10 times. Targets glutes and hamstrings. |
| Walking lunges with dumbbells | Slow and controlled — feel the stretch in the hip flexor |
Thursday
Back & Posture
| Exercise | Notes |
|---|---|
| Lat pulldowns (wide grip) | Pull to upper chest, full extension at top |
| Seated cable rows | Squeeze shoulder blades, controlled return |
| Rear delt flyes | Builds posture and back definition — critical for the G.I. Jane look |
| Supermans | Lower back strength and spinal extension |
Friday
Full Body & Conditioning
| Exercise | Notes |
|---|---|
| Curtsy lunges (weighted) | Add weight from Thursday — progressive overload |
| One-arm push-ups (progressions) | Work toward full one-arm — use knee modification if needed |
| Outside bicep curls | 2 minutes straight — no stopping |
| Full ab circuit | Accordion crunches · Side bridges · Supermans — 4 rounds |
Saturday
Bikram Yoga
Gregory confirmed to InStyle that Demi fully committed to Bikram yoga as a core part of her training. Proven to improve lower body strength, range of motion, and balance. Demi later became a certified Kundalini yoga teacher herself. 60–90 minute session. Non-negotiable.
Sunday
Complete Rest
Non-negotiable. The transformation happens during recovery. Sleep 8–9 hours. Hydrate. Walk in nature if you wish. Nothing more.
The Fuel Plan
Raw, Organic & Clean
Organic fruit · Vegetables · Sprouts · Nuts & seeds · No processed food · No alcohol
Demi follows a raw, organic whole food approach. No food cooked above 116–118°F. The diet is dense with easily absorbed nutrients, low in saturated fat, high in potassium and fiber. “She eats tons of fruit and vegetables, tends to stick to organic products where possible and doesn't over indulge.”
Breakfast
Fruit — whole organic fruit only
Fat Burning Lemonade
Mid-Morning Snack
Fruit, nuts and seeds
10 raw almonds or walnuts
Lunch
Large salad with olive oil & lemon
Sprouts (mung beans, alfalfa, radish)
Raw vegetables
Pre-Workout
Fat Burning Lemonade
Small piece of fruit
30 minutes before training
Dinner
Large green salad with ginger vinaigrette
Red cabbage & apple salad
Steamed or raw vegetables
Germinated nuts and seeds
Evening
Fruit, nuts and seeds
Fresh juice or smoothie
Non-Negotiable
Your Daily Supplements
Fat Burning Lemonade
On a raw food, lower calorie protocol your body must burn stored fat for fuel — not muscle. Fat Burning Lemonade with L-Carnitine Tartrate makes that happen every session, accelerating fat loss while preserving the lean muscle that gives you definition and strength.
How to take it: 1 scoop in 8 oz cold water. Squeeze half a fresh lemon. Stir and drink 30 minutes before training. Repeat at breakfast on non-training days.
Shop Fat Burning Lemonade →Berberade
A raw food diet is naturally high in natural sugars from fruit. Berberade keeps your insulin response optimized so blood sugar stays stable, cravings stay low, and your body stays in fat-burning mode all day — even on rest days.
How to take it: 2 capsules with or after a meal. Take daily for consistent blood sugar support throughout your transformation.
Shop Berberade →Lean. Strong. Defined. At any age.
You Have Everything You Need.
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