Last updated on September 18th, 2024 at 06:02 pm

I actually already wrote an article entitled “What You Can Learn From Daisy Ridley (AKA Rey From Star Wars!)”, that compiled a bunch of pictures and videos from her Instagram for motivation, but she unfortunately must have deleted the content because it’s no longer available. 🙁

If you still want to check it out, you can here, but beware, it’s upsetting to not be able to see the awesome videos and pics.

All that being said, before I tell you how I smartened up a bit, let’s go over some stats.

For the passed few workout routines (both men and women), I’ve been just inserting weight and height, and sometimes forgetting age.  That goes on no longer!  I unfortunately did it with Jennifer Lawrence (also tall like you’ll see with Daisy Ridley), and I seem to even do it with older SuperHuman’s whose age deserves to be heard (like Mark Wahlberg and Hugh Jackman, as compared to a youngin’ like Tom Holland)!!!

Meh, whatever, my vent is over and I’m moving on!

Daisy Ridley’s Stats

Height: 5’7

Weight: (approximately) 121 lbs.

Age: 24

Daisy Ridley is actually just above average height we’ve seen among women at SHJ.

But that extra inch does actually put her into a completely different height group.

Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.

But then there is also that taller range, and among the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, and so many more coming in around that 5’7-5’8 range.

And, let’s not forget the shorter ladies of SHJ like Ariana Grande, Scarlett Johansson, Mila Kunis, Emilia Clarke, Lucy Hale, Julianne Hough and a good handful of others.

But, either way, don’t worry.

I write these routines for anyone and everyone.

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Daisy Ridley Diet and Nutrition

Daisy Ridley’s diet and nutrition is pretty straight foward.

No secrets for her prep she just gives us exactly what she was doing to get her killer physique.

She tells Elle Mag:

“lots of fish, legumes, and spirulina shakes,”

For the most part her diet seemed to pretty intuitive.

When she went through her five months of intense training leading up to her role (and then each time she steps it up a notch when it’s time to prep for shooting another movie) she does add more protein to support her extra exercise.

But, for the most part, she opts for sustainability.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

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Daisy Ridley Workout Routine Research

Apparently sharing and embedding pictures and videos from Instagram seems pretty sweet, but as we can see from my other article, it can also result in the shared portions being taken down.

What. A. Bummer.

So, instead, I’ll be adding videos directly from YouTube instead.  Those seem to never let me down!

Let’s start here:

Pretty sweet!

Immediately into researching Ridley’s routine I find that she does it all.

She incorporates cardio, weightlifting, bodyweight movements, fun training, and everything in between.

Of course, she has a variety of different resources to do so, but it’s awesome nonetheless.  And, we’ll keep it in mind when mapping out our own badass Daisy Ridley workout routine.

Oh, did you know she also used sword fighting training, taught to her by the same trainer as Prince Oberyn from Game of Thrones (and also used in the Skyfall and Pirates of the Caribbean series): Liang Yang.

Here, take a look:

Was that not awesome?

Don’t answer that, I know it was..

Elle Mag also gives us some extra insight into her workout routine as well:

three months of grueling training: five hours a day, five days a week at the gym plus stunt practice at London’s Pinewood studios. “It became my solace,” she says of a fitness schedule she’s largely maintained in order to stay in Rey shape for reshoots, as well as the next, soon-to-film sequel in the series. “Because it’s the only thing structured in my life right now. Training is sort of a therapy session, I guess.”

Ah, so another hint of sustainability.

That’s one of the reasons sustainability is the backbone of our Academy, and why we largely focus on adaptability in order to keep it that way with our Pillars of Success.

But I think we’re ready for the routine.

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Daisy Ridley Workout Routine

Training Volume:

5 Days Per Week

Explanation:

3 Days of Full Body and Weight Training and 2 Days to be added of Fun Activity (Or Cardio)

It is good to take breaks with Yoga and other Activities between each Workout and Weight Training day

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Video Link:SHJ YouTube Workout Guide

Daisy Ridley Workout: Sample Workout Schedule

Monday: Deadlifts and Full Body

Tuesday: Cardio, Fun Activity, Track 10k Steps, and/or Get Active

Wednesday: Military Press and Full Body

Thursday: Cardio, Fun Activity, Track 10k Steps, and/or Get Active

Friday: Squats and Full Body

Saturday: Rest Day and/or Track 10k Steps

Sunday: Rest Day and/or Track 10k Steps

Daisy Ridley Workout Day One: Deadlifts and Full Body

Warm Up:

Jog 800m

10 Push Ups (or Knee Push Ups)

10 Pull Ups (or assisted)

10 Air Squats

Workout:

Deadlift:

10-8-5-5-3

Weighted Lunges

10-10-10

Chest Press (Bar or Dumbbells)

10-10-10

Tricep Push Downs (Cable)

10-10-10

Circuit:

30 Second Plank Hold

25 Sit Ups

20 Mountain Climbers

15 Jump Squats

20 Mountain Climbers

25 Sit Ups

30 Second Plank Hold

Daisy Ridley Workout Day Two: Military Press and Full Body

Warm Up:

Bike 5 Miles

10 Push Ups (or Knee Ups)

10 Pull Ups (or assisted)

10 Dips (or assisted)

Workout:

Military Press (preferably barbell):

10-8-5-5-3

Dumbbell Rows (bent over bench)

10-10-10

Preacher Curls

10-10-10

Plank Holds (can add weight)

3 Sets of 60 seconds each

Circuit:

4 Rounds

Jog 400m

15 Clean and Press

10 Burpees

5 Box Jumps (can sub jump squats)

Daisy Ridley Workout Day Three: Squats and Full Body

Warm Up:

Elliptical for 15 min on level 3-10

10 Air Squats

10 Pull Ups (or assisted)

10 Dips (or assisted)

Workout:

Back Squat:

10-8-5-3-3

Straight Leg Deadlift (light):

10-10-10

Arnold Press:

10-10-10

Chest Flyes (Cable or Dumbbells)

10-10-10

Circuit:

50 Jump Ropes

40 Box Jumps

30 Thrusters

20 Burpees

10 Sit Ups

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