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The Last Jedi Workout Program

By Josh England

Experience
Intermediate (2-3 years)
Time
42 minutes/day | 6 days/week
Good for
Athletic Performance, Build Muscle, Tone Body
Equipment
Bands, Barbell, Bodyweight, Dumbbell, Landmine, Other, Pull up bar,
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This 6 day workout routine is inspired by the training protocols of the last jedi herself, Daisy Ridley. Daisy trained to get stronger, leaner, more muscular, and more athletic while preparing for her role. That means this training routine incorporates heavy lifting, plyometrics, and cardio to maintain a well balanced and athletic physique. Staying active is also a big emphasis in this program with only one rest day. Intermediates looking to get jedi strong should give this routine a shot!

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Monday - Strength Focus

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 8, 5, 3 reps, (rest 60s)
Show Alternative Exercises
T-Bar Row with Handle
3 sets, 8, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Seated Lateral Raise demonstrationPlay Seated Lateral Raise demonstration
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Single Arm Landmine Push Press demonstrationPlay Single Arm Landmine Push Press demonstration
3 sets, 8, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Tuesday - Athletic Focus

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Circuit
Plank demonstrationPlay Plank demonstration
1A. Plank
3 sets, 20s, (rest 60s)
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Crunches
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3 sets, 10 reps, (rest 60s)
Each leg
Show Alternative Exercises
Alternate Heel Touchers demonstrationPlay Alternate Heel Touchers demonstration
3 sets, 10 reps, (rest 60s)
Each leg
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Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Wednesday - Strength Focus

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Barbell Squat demonstrationPlay Barbell Squat demonstration
3 sets, 8, 5, 3 reps, (rest 60s)
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Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 sets, 8, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Walking Lunge demonstrationPlay Barbell Walking Lunge demonstration
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Spider Curl demonstrationPlay Spider Curl demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Thursday - Athletic Focus

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Circuit
Plank demonstrationPlay Plank demonstration
1A. Plank
3 sets, 20s, (rest 60s)
Show Alternative Exercises
Crunches
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3 sets, 10 reps, (rest 60s)
Each leg
Show Alternative Exercises
Alternate Heel Touchers demonstrationPlay Alternate Heel Touchers demonstration
3 sets, 10 reps, (rest 60s)
Each leg
Show Alternative Exercises
Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Friday - Strength Focus

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Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3 sets, 8, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration
3 sets, 8, 5, 3 reps, (rest 60s)
Each side
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Barbell Side Lunge demonstrationPlay Barbell Side Lunge demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 sets, 10 reps, (rest 60s)
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Dumbbell Lying Triceps Extension demonstrationPlay Dumbbell Lying Triceps Extension demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Saturday - Athletic Focus

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Kettlebell Turkish Get-Up (Lunge style) demonstrationPlay Kettlebell Turkish Get-Up (Lunge style) demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Band Pull Apart demonstrationPlay Band Pull Apart demonstration
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 6/24/2018, UTC


Last Updated: 6/4/2021, UTC

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