The Rockstar — Your Complete Rock Star Routin
The Hollywood Routine Series — Members Only
The Rockstar
Your complete Rock Star Body program.
Five to six 90-minute sessions a week. Gregory Joujon-Roche combined cleansing, cardio, martial arts, strength and acrobatic conditioning to build the most physically demanding concert body in the music industry. Pink herself said: “They both kicked my butt more than any other person I've worked with. They're both amazing.”
Gregory Joujon-Roche on Training Pink
“Our training was a lot of cleansing, cardio, martial arts, lengthening, toning, stripping, and sweating.”
Every Training Day — Start Here
Treadmill Cardio & Ab Circuit
Gregory has Pink wear a heart rate monitor every session. You must hit the correct heart rate targets — not just go through the motions.
| Step | Details |
|---|---|
| Treadmill | 20 minutes @ 2% incline. After 10 minutes, heart rate must be @ 75% |
| Ab circuit | Accordion crunches · Side bridges · Supermans |
| Sprint | 2 minutes @ 85% heart rate (160 BPM) |
| Repeat | 4 rounds total: Abs → 2 min @ 85% → Abs → 2 min → Abs → 2 min → Abs → 5 min @ 87% |
The Gregory Joujon-Roche Method
Your 6-Day Rock Star Program
Monday
Chest & Shoulders
Cardio/abs circuit first, then 30 min weightlifting. Push each exercise until you've “killed it” — no fixed rep count.
| Exercise | Notes |
|---|---|
| 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, strict form — no swinging |
| Barrel flyes | Circular shoulder movement — builds 3D shoulder definition |
Tuesday
Legs & Martial Arts
1+ hour morning run · 1 hour weightlifting: Legs · 30 min martial arts
| Exercise | Notes |
|---|---|
| Single-leg squats | Until failure — unilateral strength and balance |
| Lunges with a kick | Combines leg strength with martial arts conditioning |
| Lateral shuffle cardio intervals | 3 × 1-minute bursts |
| Duck squats | Wide stance, toes out — inner thighs and glutes |
| Leg extensions | Full extension, slow negative |
| Mountain climbers cardio intervals | 2 sets of 15 each leg |
| Wall squats | Hold until failure — burns out the quads |
| Lunge side kicks | Bridges strength and martial arts — power and balance |
| Skater lunges cardio intervals | 20–30 jumps each side |
| Calf raises | Full stretch, pause at top |
Martial Arts Finisher — Tuesday
Advanced: hold a 10 lb dumbbell for all moves
| Jab-cross combinations | 25 reps |
| Jab-cross-roundhouse kick | 25 reps |
| Jab-cross-roundhouse-jab-cross-hook | 20 reps |
| Snap-and-roundhouse combo | 50 kicks |
| Roundhouse kicks (rapid fire) | 50 kicks |
| Thai knee-abs | Until failure |
Wednesday
Cardio & Acrobatic Conditioning
Pink performs aerial acrobatics live on stage every night on tour. Gregory builds specific aerial conditioning into her program. This session focuses on the core strength, shoulder stability, and body control required to hang, spin, and perform at full intensity in front of 20,000 people. Treadmill cardio/abs circuit as per the daily structure, followed by bodyweight acrobatic drills.
Thursday
Back & Biceps
Cardio/abs circuit first, then 30 min weightlifting. Push until you've killed it.
| Exercise | Notes |
|---|---|
| Pull-ups | Sets to fatigue — critical for aerial work, essential for stage performance |
| Lat pulldowns (wide grip) | Pull to upper chest, full extension at top |
| Seated cable rows | Squeeze shoulder blades, controlled return |
| Outside bicep curls | Elbows pressing into hips. Curl both at once, palms face shoulders at the top. 1 minute straight. |
| Hammer curls | Neutral grip, slow negative |
Friday
Full Body & Martial Arts
Full treadmill/abs circuit + full body compound movements + martial arts finisher.
| Exercise | Notes |
|---|---|
| Dive bombers | Full body push — chest, shoulders, core |
| Single-leg squats | Each leg to failure |
| Lunge side kicks | Power and balance — bridges strength and martial arts |
| Roundhouse kicks (rapid fire) | 50 each side — hold 10 lb dumbbell for advanced |
| Ab circuit | Accordion crunches · Side bridges · Supermans — 4 rounds |
Saturday
Cleanse, Stretch & Recovery
Gregory's program includes dedicated cleansing and lengthening sessions. Saturday is for active recovery — stretching, foam rolling, mobility work, and the Fat Burning Lemonade Master Cleanser protocol to flush the week's training. This is what keeps a performer going night after night on tour without breaking down.
Sunday
Complete Rest
Non-negotiable. Six 90-minute sessions demands complete recovery. Sleep 8–9 hours. Hydrate. Nothing more.
Non-Negotiable
Your Daily Supplements
Fat Burning Lemonade
Gregory's program combines cleansing with fat burning. Fat Burning Lemonade is the backbone of that cleansing protocol — L-Carnitine Tartrate burns fat for fuel during every session, while the lemon and electrolytes flush and hydrate. This is what fuels 90-minute sessions six days a week without crashing.
How to take it: 1 scoop in 8 oz cold water. Squeeze half a fresh lemon. Stir and drink 30 minutes before training. For the Master Cleanser protocol, use as directed on the cleanse page.
Shop Fat Burning Lemonade →Berberade
Six training days at this intensity creates enormous metabolic demand. Berberade optimizes your insulin response so blood sugar stays stable between sessions, cravings stay flat, and your body stays in fat-burning mode — not muscle-burning mode — even on rest days.
How to take it: 2 capsules with or after a meal. Take daily throughout your transformation.
Shop Berberade →Cleansing. Cardio. Martial Arts. Sweating.
You Have Everything You Need.
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