Daisy Ridley's Jedi Workout Routine and Diet Plan

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: May 10, 2024
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No doubt you've heard of that badass lightsaber-wielding Jedi known as Rey Skywalker.

But when it comes to achieving a Jedi-like physique, there's a lot more going on than simply utilizing the force.

For fitness enthusiasts looking to get their body into shape in as short of a time as possible, here's everything you need to know about the Daisy Ridley workout.

Who is Daisy Ridley?

Born in April 1992, Daisy Ridley is an internationally acclaimed English actress.

Her rise to prominence in the movie industry was fueled by her role as Rey in Star Wars.


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A post shared by Daisy Ridley (@daisyridley)

She has starred in The Force Awakens, The Last Jedi, and The Rise of Skywalker.

The evolution of celebrity workout trends, like the one Daisy Ridley followed, reflects a broader shift in public attitudes towards fitness and health.

From Jane Fonda's aerobics in the 80s to the high-intensity regimens of today's stars, these trends highlight how fitness has become an integral part of celebrity culture.

What is the Daisy Ridley Workout?

woman working out in the streets

To prepare for her role as Rey and pull off those athletic moves, Daisy Ridley had to undergo an intense full-body workout routine to get in shape and lose weight physically.

Her regimen included daily gym sessions, five days a week, each lasting up to five hours.

Despite the intensity, Ridley found these sessions therapeutic, aligning with research indicating a strong connection between exercise and improved mood, as noted in studies by the American Psychological Association [1]:

"The link between exercise and mood is pretty strong... usually within five minutes after moderate exercise you get a mood-enhancement effect "

- Michael Otto, Ph.D. Psychology Professor

Balancing a tight filming schedule, Ridley often integrated her workouts into her on-set routine.

Her exercises were diverse and aimed at rapid fat loss and muscle gain. They included cardio, rock climbing, kickboxing, sprinting, mountain climbers, preacher curls, military press, and box jumps.

Interestingly, she also incorporated lightsaber training, adding a unique element to her fitness regime.

In my experience as a fitness coach, clients who mix diverse exercises like Ridley's often see more dynamic results, echoing the effectiveness of her approach.

Her Jedi-Inspired Workout

daisy ridley smiling while holding a lightsaber

Daisy Ridley frequently trained with a heavy, neon-blue lightsaber for "The Last Jedi," requiring her to take martial arts classes for proper handling.

The lightsaber's uneven weight distribution made it ideal for her workout, involving thrusts in four directions: left, right, up, and down.

Her routine, which inspired numerous online workout programs, began with an 800M jog for warm-up.

Although Ridley avoided push-ups due to weak wrists, such exercises can be tailored to individual strengths and needs.

As a fitness coach, I've seen clients benefit from customizing their workouts, much like Daisy's adaptable approach.

Below is a sample plan for a five-day full-body workout program:

Monday: Full Body Workout and Strength Training

woman in a t bar row position inside a gym

Three sets of each of the following exercises:

  • 3, 5, 8 reps of deadlifts
  • 12 reps of lateral raise
  • 8, 8, 6 reps of t-bar row
  • 10 reps of barbell curls
  • 10 reps of push-ups

Tuesday: Plyometrics, Speed and Abs

white woman laying down touching her heels

Three sets of each of the following exercises:

  • 10 reps of ab crunch
  • 10 reps of lying floor leg raise
  • Plank for 20 seconds
  • Bicycle crunch - 10 reps for each leg
  • Heel touches – 10 reps for each leg

Wednesday: Strength Training

woman wearing a cap inside a gym working out using a barbell

Three sets of each of the following:

  • 8,8,6 reps of overhead press
  • 8,5,3 reps of barbell back squats
  • 8,8,6 reps of the bent-over row
  • 10 reps of spider curls
  • 12 reps of lateral raise

Thursday: Speed and Abs

woman planking at home

Three sets and 10 reps of each of the following:

  • Sit-ups
  • 30-second plank hold
  • Military press
  • Preacher curls
  • Thrusters

Friday: Full Body Workout

woman wearing a pink top using a resistance band

Two sets and 10 reps of each of the following exercises

  • Squat jumps
  • Band pull apart
  • Weighted lunges
  • Chest press with dumbbells or bar
  • Mountain climbers

Satuday & Sunday

Rest, recovery, fun, and self-care days.


Daisy Ridley’s Diet Plan

different types of sushi on top of a plate, mug filled with fresh green tea

Daisy Ridley's demanding workout regimen necessitated a nutrient-rich diet, comprising salads, nuts, seeds, fruits, vegetables, avocados, legumes, fish, and spirulina shakes.

Daisy Ridley also has a liking for Asian cuisines, with Japanese food being a favorite.

To transform her body, Ridley adhered to a strict diet, avoiding empty calories, red meats, high trans-fat, gluten, and FODMAP foods.

Identifying as a 'cheating' vegan, she excluded dairy, beef, poultry, and pork, and avoided sugar to maintain her skin health, opting for honey with her green tea instead.

In my fitness coaching experience, such tailored diets are crucial for achieving specific fitness goals.


Is the Daisy Ridley Workout Hard?

The Daisy Ridley workout routine can be challenging, depending on your fitness level. Beginners can opt to do fewer sets and reps of the same exercise if they find the full workout routine too difficult.

How Often Does Daisy Ridley Workout?

Daisy Ridley works out five days a week, using the weekends to relax, recover, and have fun.

What Movies Did Daisy Ridley Star In?

Daisy Ridley is known for starring in the Star Wars trilogy. The first of the sequel trilogy is The Force Awakens, which was released in 2015. The second is The Last Jedi which was released in 2017, and the last of them is The Rise of Skywalker, released in 2019.

Daisy Ridley has also appeared in several other works of art, with Ophelia being a romantic drama in which she played the main character.

Will Daisy Be in Any Other Star Wars Sequels?

Daisy Ridley will most likely not be in any other sequels. In a previous interview, Daisy Ridley admitted to feeling lost and empty when the trilogy ended, and on multiple occasions, has grieved about not being able to play the role of Rey anymore. This has led many fans to speculate that she may have said goodbye to the Star Wars franchise.


  1. https://www.apa.org/monitor/2011/12/exercise
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About The Author

Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
Learn more about our editorial policy
Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy

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