The Last Jedi Workout Program

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

6 days

Time

42 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)

Build Muscle (Female | Male)

Tone Body (Female | Male)

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

Source

myworkouts

Equipment

Bands, Barbell, Bodyweight, Dumbbell, Kettlebell, Landmine, Other, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

42 minutes

Genders

Female, Male

Days per week

6 days

Goals

Athletic Performance (Female | Male)

Build Muscle (Female | Male)

Tone Body (Female | Male)

Description

Equipment

Bands, Barbell, Bodyweight, Dumbbell, Kettlebell, Landmine, Other, Pull up bar

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Strength Focus

Day 2: Tuesday - Athletic Focus

Day 3: Wednesday - Strength Focus

Day 4: Thursday - Athletic Focus

Day 5: Friday - Strength Focus

Day 6: Saturday - Athletic Focus

Day 7: Rest

Week 1

Monday - Strength Focus

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Exercise	Sets	Reps	Rest
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	8, 5, 3 reps	60s
2. T-Bar Row with Handle ▶	3 sets	8, 8, 6 reps	60s
3. Seated Lateral Raise رفرفة دمبلز جالس - رفرفة جانبي دمبلز جالس- Seated side lateral raise by Arabian Bodybuilding	3 sets	12 reps	60s
4. Single Arm Landmine Push Press Single Arm Landmine Push Press by Marcus Filly	3 sets	8, 8, 6 reps	60s
5. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	3 sets	10 reps	60s
6. Barbell Biceps Curl ▶	3 sets	10 reps	60s

Tuesday - Athletic Focus

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Exercise	Sets	Reps	Rest	Notes
1A. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	20s	60s
1B. Crunches ▶	3 sets	10 reps	60s
1C. Bicycle Crunch Bicycle Crunches by Avid Fitness	3 sets	10 reps	60s	Each leg
1D. Alternate Heel Touchers Tutorial Alternate Heel Touchers by Get Right Results	3 sets	10 reps	60s	Each leg
1E. Lying Floor Leg Raise Lying (Floor) Leg Raises by Coach Bobby Bluford	3 sets	10 reps	60s

Wednesday - Strength Focus

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Exercise	Sets	Reps	Rest
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	8, 5, 3 reps	60s
2. Standing Barbell Military Press (AKA Overhead Press) ▶	3 sets	8, 8, 6 reps	60s
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	3 sets	8, 8, 6 reps	60s
4. Dumbbell Lateral Raise ▶	3 sets	12 reps	60s
5. Barbell Walking Lunge Barbell Walking Lunges by Avid Fitness	3 sets	12 reps	60s
6. Spider Curl BB Preacher Spider Curls by Avid Fitness	3 sets	10 reps	60s

Thursday - Athletic Focus

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Exercise	Sets	Reps	Rest	Notes
1A. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	20s	60s
1B. Crunches ▶	3 sets	10 reps	60s
1C. Bicycle Crunch Bicycle Crunches by Avid Fitness	3 sets	10 reps	60s	Each leg
1D. Alternate Heel Touchers Tutorial Alternate Heel Touchers by Get Right Results	3 sets	10 reps	60s	Each leg
1E. Lying Floor Leg Raise Lying (Floor) Leg Raises by Coach Bobby Bluford	3 sets	10 reps	60s

Friday - Strength Focus

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Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Lunges ▶	3 sets	8, 8, 6 reps	60s
2. Dumbbell Clean and Press ▶	3 sets	8, 5, 3 reps	60s	Each side
3. Barbell Side Lunge Barbell Side Lunges by My PT Hub	3 sets	8 reps	60s
4. Stiff-Legged Dumbbell Deadlift Stiff legged dumbbell deadlift by FITTR	3 sets	8 reps	60s
5. Dumbbell Bench Press ▶	3 sets	10 reps	60s
6. Dumbbell Lying Triceps Extension ▶	3 sets	10 reps	60s

Saturday - Athletic Focus

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Exercise	Sets	Reps	Rest
1. Kettlebell Turkish Get-Up (Lunge style) ▶	3 sets	8 reps	60s
2A. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	3 sets	12 reps	60s
2B. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	3 sets	12 reps	60s
2C. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	12 reps	60s
2D. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	3 sets	12 reps	60s
2E. Band Pull Apart Pull Apart Tight Shoulders w/ This BJJ Warm-up \| Mobillity Training ft. Billy Edelen by moBILLity - Billy Edelen	3 sets	12 reps	60s