Daisy Ridley Jedi Workout

Daisy Ridley Jedi workout

In a Galaxy far far away Daisy Ridley is portraying the lightsaber wielding hero Ray, defending the rebels against the first order and the dark side of the force. The 27 year old Daisy Ridley goes through hard workouts to stay in shape to look awesome and in this article we list the things Daisy does to become a real life Jedi knight! Here is the Daisy Ridley workout!

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Daisy Ridley Workout

Daisy works on a lot of things and does about five workout sessions per week, lifting weights, bodyweight movements, cardio, kickboxing and practices sword fighting.

Weight lifting and bodyweight movements

Daisy is not afraid to lift heavy weights and it is a big part of her regular routine. She lifts heavy weights and and does bodyweight circuits together in full body workouts three times per week with one day rest in between workouts. She has chosen the deadlift, standing overhead press and squat for her biggest strength moves and she does them with higher weights and lower reps ramping the weight up. Her routine looks like this:

Workout 1

Warm Up:

Jogging for 800 to 1000m

15 Push Ups

15 Pull Ups

15 Air Squats



5 sets of 10-8-5-5-3 reps increasing the weight every set to a max triple

Weighted Lunges

3 sets of 10 reps

Incline Dumbbell press

3 sets of 10 reps

Cable Tricep Pushdowns

3 sets of 10 reps

Bodyweight Circuit:

45 Second Plank Hold

20 Sit Ups

20 Mountain Climbers

20 Jump Squats

20 Mountain Climbers

20 Sit Ups

45 Second Plank Hold

The circuit is performed 1-3 times depending on how she feels for the day.

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Daisy Ridley Workout Day Two: Military Press and Full Body

Warm Up:

Bike 5 Miles

10 Push Ups (or Knee Ups)

10 Pull Ups (or assisted)

10 Dips (or assisted)


Standing overhead barbell press

5 sets of 10, 8, 5, 5, 3 reps increasing the weight every se

Barbell Rows

3 sets of 1o reps

Barbell Curls

3 sets of 10 reps

Plank Holds/Weighted Planks

3 Sets of at least 60 seconds depending on how much weight that is added. Weight is added by having a weight plate placed on Daisy’s back.


Rowing machine 400 meters

15 kettlebell cleans for each arm

10 Burpees

5 Box Jumps

The circuit is done for 2 to 4 rounds.

Workout 3

Warm Up:

Walking for 10 to 15 min

15 Air Squats

15 Australian Pull Ups

15 reps in the dip machine with light weights


Barbell Back Squat:

5 sets of 10, 8, 5, 5, 3 reps increasing the weight every set

Stiff Leg Deadlift:

3 sets of 10 reps

Dumbbell lateral raises

3 sets of 10 reps

Cable Chest Flyes

3 sets of 10 reps


1 minute of rome jumping

20 Squat jumps

20 Thrusters

20 Burpees

20 Sit Ups

 The circuit is done for 2 to 3 rounds


On days she doesn’t go to the gym she incorporates cardio, usually two times per week depending on her schedule. She varies what she does here quite a lot and sometimes jog for a couple of miles at a steady pace and sometimes she uses hiit workouts to ramp up the intensity. Daisy has been seen on her instagram using a small parachute hanging behind her while she runs shorter intervals to increase the resistance while running.

Kickboxing and Sword Fighting

Preparing for her role as Rey she incorporates a lot of combat training leading up to filming. She does kickboxing as a way to prepare for doing stunts and also says it helps her toning her body and keeping fat off. As swordfighting is essential for every Jedi apprentice she has enlisted Liang Yang which is the same person that helped the Prince Oberyn in Game of Thrones and the cast of the pirates of the caribbean movies. The combat training comes on top of her normal gym workouts as they are done for shorter periods of time to prepare for the role as Rey.


To fuel her hard workout schedule she keeps a strict diet. She has said in interviews that she sees herself as a cheating vegan. What she means by this is that she has cut out meat, dairy and eggs as she thinks that they are a not so healthy alternative. But she eats a lot of fish, which is the cheating part. Otherwise she tries to eat a typical vegan diet with a lot of green veggies, legumes and nuts. She also says she makes a lot of smoothies with spirulina during filming to get all vitamins in so she keeps healthy during busy days.

Even if you’re not aspiring to become a Jedi you should try some of the stuff Daisy Ridley does in the gym and kitchen to take your physique to the next level! 

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