The Daisy Ridley Last Jedi Inspired Workout Program

This Daisy Ridley Last Jedi Workout Program was designed based on Daisy's training videos to help people of this galaxy reach their greatest potential.

Workout Summary

General Fitness
Full Body
Beginner
12 weeks
7
60-90 minutes
Bands, Barbell, Bodyweight, Dumbbells, Kettle Bells, Other
Male & Female
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Workout Description

A long time ago in a galaxy far, far away….

*Cue the music!*

Nearly everyone on this planet is excited for the newest installment of the Star Wars series, Star Wars: The Last Jedi.

And we don’t have much longer to wait with the film set to hit theaters on December 15th, 2017.

The film stars Daisy Ridley as Rey, who picks up right where she left off training to harness her newly discovered abilities with who we once thought was the strongest Jedi in the galaxy, Luke Skywalker.

Introduction to the Daisy Ridley Inspired Workout Program

It wasn’t that long ago (or in a distant galaxy) that Daisy Ridley stole the hearts of every fanboy/girl with her strong lead performance as Rey in Star Wars: The Force Awaken.

But the actress’ performance isn’t the only thing strong about Daisy.

Just as her character, Rey, is training to achieve her full potential with Luke on camera, Daisy puts in serious work with her trainer in the gym.

In fact, before taking a break from social media, Daisy regularly shared her workouts every Wednesday and Friday with her fans and the rest of the fitness community.

Luckily for us, some of those videos are still circulating the web and from them we can get an idea of how Daisy Ridley trains to become a total badass Jedi on set.

Daisy has also talked about her training protocols during a number of interviews. From these interviews we can deduce the following principles about how Daisy Ridley works out:

1. Daisy Incorporates a Number of Different Training Styles

If you watch videos of Daisy working out you’ll notice she does a lot of different things. In one video she’ll be kickboxing, in the next pulling a heavy deadlift, which is followed by a bodyweight circuit, and even some speed ladder and plyometric drills.

From this we can assume she values a balanced and complete training protocol when preparing for her role as Rey.

2. Daisy is Active Even When Not in the Gym

She has said herself in interviews that in preparation for her role as Rey, she needed to work on stunts which included combat training and rock wall climbing up to 4 hours a day multiple times a week.

Now obviously, not every individual is going to be capable of doing this. After all, it was part of Daisy’s job to actively train this way. However, the important takeaway here is that you can increase your NEAT (non-exercise activity thermogenesis) through adopting active recreational hobbies outside of the gym or having an active job.

3. Daisy Works with a Trainer

It is very clear in watching Daisy’s workout videos that she has help in her corner. You can hear a voice behind the camera (presumably a trainer) encouraging Daisy as she performs reps and properly cueing her when her form isn’t where it needs to be.

If you’re someone who is looking to get in shape, but may not know how, hiring a trainer can be extremely beneficial. Not only are they knowledgeable in exercise science, great coaches are very influential motivators. That extrinsic motivation could be exactly what you need to accomplish your goals.

4. Daisy Has Fun With Her Workouts

No one trains consistently unless they are having fun with their workouts. And when you watch Daisy’s workout videos, one thing is very apparent. She has fun!

Whether it be pulling a PR, bounding onto a box, or breaking it down into her favorite dance moves, Daisy Ridley has fun with her workouts. If you do the same, you will achieve the results you want.

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The Daisy Ridley Last Jedi Inspired Workout Program

Taking into account that Daisy Ridley has said she trains 4 hours a day/4 times a week, and what we’ve seen her do during her workouts, we’re going to design a program that is similar to hers, but also one someone with other obligations outside of working out could do.

This isn’t Daisy Ridley’s actual workout program, but it is one inspired by the way she trains while preparing to play Rey in Star Wars: The Last Jedi.

This program has some activity every day of the week. For strength based lifts (1-5 rep range) rest for 3-5 minutes, for hypertrophy based lifts (6-12 rep range) rest for 30-60 seconds.

This program also includes circuits, in which you will not rest except for in between rounds.

Daisy Ridley Rey Workout Monday: Full Body Strength Training

Exercise Sets Reps
1. Deadlift 3 8, 5, 3
2. T-Bar Row 3 8, 8, 6
3. Seated Lateral Raise 3 12
4. One Arm Landmine Push Press 3 8, 8, 6
5. Push Ups 3 10
6. Barbell Curls 3 10

Warm Up: Perform bodyweight and banded resistance exercises.
Cardio: Perform 20-30 minutes of preferred form of cardio.

Daisy Ridley Rey Workout Tuesday: Speed, Quickness, Plyometrics, & Abs Day

On this day (if you have the resources to do so) perform speed, quickness, and plyometric drills. This would include cone drills, speed ladder drills, and bounding/box jumps drills.

If you don’t have the equipment available, perform 15-20 minutes of preferred HIIT cardio. Afterwards preform the ab workout below.

Exercise Sets Reps
1a. Plank 3 20 seconds
1b. Ab Crunch 3 10
1c. Bicycle Crunch 3 10 each leg
1d. Lying Heel Touches 3 10 each leg
1e. Lying Floor Leg Raise 3 10

Daisy Ridley Rey Workout Wednesday: Full Body Strength Training

Exercise Sets Reps
1. Barbell Back Squat 3 8, 5, 3
2. Overhead Press 3 8, 8, 6
3. Bent Over Row 3 8, 8, 6
4. Lateral Raise 3 12
5. Barbell Walking Lunge 3 12 each leg
6. Spider Curls 3 10

Warm Up: Perform bodyweight and banded resistance exercises.
Cardio: Perform 20-30 minutes of preferred form of cardio.

Daisy Ridley Rey Workout Thursday: Speed, Quickness, Plyometrics, & Abs Day

On this day (if you have the resources to do so) perform speed, quickness, and plyometric drills. This would include cone drills, speed ladder drills, and bounding/box jumps drills.

If you don’t have the equipment available, perform 15-20 minutes of preferred HIIT cardio. Afterwards preform the ab workout below.

Exercise Sets Reps
1a. Plank 3 20 seconds
1b. Ab Crunch 3 10
1c. Bicycle Crunch 3 10 each leg
1d. Lying Heel Touches 3 10 each leg
1e. Lying Floor Leg Raise 3 10

Daisy Ridley Rey Workout Friday: Full Body Strength Training

Exercise Sets Reps
1. Dumbbell Lunge 3 8, 8, 6
2. Dumbbell Clean and Press 3 8, 5, 3 each side
3. Lateral Lunge 3 8
4. Stiff Legged Dumbbell Deadlift 3 8
5. Dumbbell Bench Press 3 10
6. Dumbbell Skullcrusher 3 10

Warm Up: Perform bodyweight and banded resistance exercises.
Cardio: Perform 20-30 minutes of preferred form of cardio.

Daisy Ridley Rey Workout Saturday: Full Body Circuit

Exercise Sets Reps
1. Turkish Get Up 3 8
2a. Squat Jump 3 12
2b. Push Up 3 12
2c. Pull Up 3 12
2d. Bodyweight Hip Thrust 3 12
2e. Band Pull Apart 3 12

Cardio: Perform 20-30 minutes of preferred form of cardio.

Daisy Ridley Rey Workout Sunday: Active Recovery Day

Utilize this day as your rest day. Perform something you truly enjoy doing and be lightly active.

Stress the lightly. You go pretty hard the other 6 days of the week in this workout. Do something fun and relaxing such as hiking, rock wall climbing, or yoga.

Daisy Ridley Inspired Diet Recommendations

Considering Daisy is already a fit individual, it would be safe to assume she ate for maintenance while preparing for her role as Rey. Grant it, I’m sure she has gone through muscle building and fat loss phases.

Determine your maintenance calorie needs by using our bmr calculator.

Then, if you’re seeking to lose weight with this workout, simply subtract that number by 250 calories. If you are trying to gain muscle mass, add 250 calories.

As far as a recommended foods list would go, we’re not exactly sure what Jedi dietary restrictions are but eating whole, micronutrient rich foods is definitely recommended to perform at your best.

Protein

  • Whole Eggs
  • Chicken
  • Steak (grass fed)
  • Beef (grass fed)
  • Fish
  • Whey Protein
  • Turkey
  • Tofu

Carbs

  • Oats
  • Vegetables
  • Rice
  • Potatoes (Sweet, white, russet, etc)
  • Quinoa
  • Pasta
  • Fruit
  • Beans

Fat

  • Grass fed butter
  • Olive Oil
  • Coconut Oil
  • Fish Oil
  • Avocado
  • Nuts

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Final Notes on the Daisy Ridley Last Jedi Inspired Workout Program

Perform your workouts consistently, eat accordingly towards your goals, get an adequate amount of sleep each night, and you too can become a Jedi….

Ok well, maybe not a Jedi, but you can live the same fitness lifestyle that Daisy Ridley does.

The recommended duration for this program is 12 weeks, but you can run it for as long as you are seeing the results you want. Just be sure to listen to your body and to back off on some of the volume if you are having issues recovering properly.

Every 12 weeks, or as needed, take a week to deload from this program.

As mentioned, Star Wars: The Last Jedi hits theaters on December 15th, 2017. Make sure to go see the actress who inspired this all in action as she harnesses “The Force”.

If you have any questions about the workout, please let us know in the comments section below!

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