Daisy Ridley had to undergo an intense transformation to play Rey, the new Jedi hero of the Star Wars sequel trilogy. Unlike traditional action roles, playing Rey required strength, endurance, agility, and lightsaber combat skills. To achieve this, Daisy trained for five hours a day, five days a week, focusing on full-body strength, combat training, and intense cardio.
Her transformation was guided by celebrity trainer Jack Graves, who helped her build the stamina and strength needed for grueling fight sequences.
Daisy Ridley’s Star Wars Workout Routine
Her training plan included:
- Strength Training (for full-body power)
- High-Intensity Interval Training (HIIT) (for endurance and fat loss)
- Martial Arts & Lightsaber Combat (for fight choreography)
- Agility & Mobility Work (to stay quick and flexible)
Weekly Workout Plan
- Monday: Strength Training + Lightsaber Combat
- Tuesday: HIIT + Core Training
- Wednesday: Functional Training + Fight Choreography
- Thursday: Strength Training + Agility Drills
- Friday: Endurance Cardio + Yoga
- Saturday: Active Recovery (Stretching, Light Cardio)
- Sunday: Rest
Workout Breakdown
1. Strength & Functional Training
Daisy’s goal was to build lean muscle and explosive power while keeping a Jedi-like agility.
- Deadlifts – 3 sets x 8 reps
- Pull-ups – 3 sets x 5 reps
- Kettlebell Swings – 3 sets x 15 reps
- Squats – 3 sets x 10 reps
- Battle Ropes – 3 rounds x 30 sec
2. Lightsaber Combat & Fight Training
To master Rey’s iconic fight sequences, Daisy trained in martial arts and swordplay.
- Weapon Handling – Practicing strikes and defensive moves
- Choreographed Fight Sequences – Simulating real Jedi duels
- Core & Shoulder Strengthening – To handle the heavy lightsaber
3. HIIT & Endurance Work
Jedi need speed and stamina, so Daisy’s training included:
- Sprint Intervals – 30 sec sprint, 30 sec walk x 10 rounds
- Jump Rope – 5 rounds x 1 min
- Rowing Machine – 3 rounds x 500m sprints
- Treadmill Sprints – 3 sets x 1 min max speed
Daisy Ridley’s Star Wars Diet Plan
Daisy followed a clean, high-protein diet to support her intense training regimen.
Daily Meal Plan
Breakfast:
- Scrambled eggs with avocado and whole-grain toast
- Green smoothie with spinach, banana, and almond milk
Lunch:
- Grilled chicken with quinoa and roasted vegetables
- Fresh fruit salad with Greek yogurt
Dinner:
- Baked salmon with brown rice and steamed greens
- Lentil soup with whole-wheat bread
Snacks:
- Protein shake
- Almonds and dark chocolate
Supplements Daisy Ridley Used for Star Wars
- Protein Powder – For muscle recovery and strength
- BCAAs – To prevent muscle fatigue
- Omega-3 Fatty Acids – For joint health and endurance
- Multivitamins – To maintain energy levels
Training Tips from Daisy Ridley
- Train for Function, Not Just Looks – Focus on real strength and endurance.
- Stay Consistent – Jedi-level fitness requires dedication and discipline.
- Master Combat Skills – Fight training improves agility, strength, and coordination.
- Fuel Your Body – Eating clean, nutrient-dense foods is key.
Final Thoughts
Daisy Ridley’s transformation into Rey was all about power, endurance, and combat skills. Her intense fight training, functional workouts, and disciplined diet helped her bring the ultimate Jedi warrior to life. Want to train like Rey? Follow this workout and nutrition plan to unleash your inner Jedi!
