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

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Circuit
Plank demonstrationPlay Plank demonstration
1A. Plank
3 sets, 20s, (rest 60s)
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Crunches▶
1B. Crunches
3 sets, 10 reps, (rest 60s)
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Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
1C. Bicycle Crunch
3 sets, 10 reps, (rest 60s)
Each leg
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Alternate Heel Touchers demonstrationPlay Alternate Heel Touchers demonstration
1D. Alternate Heel Touchers
3 sets, 10 reps, (rest 60s)
Each leg
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Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
1E. Lying Floor Leg Raise
3 sets, 10 reps, (rest 60s)
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Wednesday - Strength Focus

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

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

Friday - Strength Focus

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Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
1. Dumbbell Lunges
3 sets, 8, 8, 6 reps, (rest 60s)
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Dumbbell Clean and Press demonstrationPlay Dumbbell Clean and Press demonstration
2. Dumbbell Clean and Press
3 sets, 8, 5, 3 reps, (rest 60s)
Each side
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Barbell Side Lunge demonstrationPlay Barbell Side Lunge demonstration
3. Barbell Side Lunge
3 sets, 8 reps, (rest 60s)
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Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
4. Stiff-Legged Dumbbell Deadlift
3 sets, 8 reps, (rest 60s)
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
5. Dumbbell Bench Press
3 sets, 10 reps, (rest 60s)
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Dumbbell Lying Triceps Extension demonstrationPlay Dumbbell Lying Triceps Extension demonstration
6. Dumbbell Lying Triceps Extension
3 sets, 10 reps, (rest 60s)
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Saturday - Athletic Focus

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Kettlebell Turkish Get-Up (Lunge style) demonstrationPlay Kettlebell Turkish Get-Up (Lunge style) demonstration
1. Kettlebell Turkish Get-Up (Lunge style)
3 sets, 8 reps, (rest 60s)
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Circuit
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
2A. Bodyweight Jump Squat
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
2B. Push-up
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2C. Pull-up
3 sets, 12 reps, (rest 60s)
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Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
2D. Butt Lift (Bridge)
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Band Pull Apart demonstrationPlay Band Pull Apart demonstration
2E. Band Pull Apart
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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