BLACK WIDOW WORKOUT - How Scarlett Johansson Trained for the Marvel Superhero Role

Who could forget Scarlett Jo’s spectacular role as Black Widow in Marvel’s super-hit movie. She impressed us all with her amazing acting skills and the sweat (literally) she put into winning that role (and our hearts). She followed a specific Black Widow workout to match the role’s requirements. 

The frenzy that followed the release of Avengers: Infinity War was unreal. 

But Today, we’re not here to talk about the movie – However, we are riding to ride that superhero wave. After the dust has settled (literally, for some of our heroes), we’ve been thinking about what really matters to you – achieving that ideal Black Widow physique, seeing those results, and living your best superhero life.

So, let’s start with a simple truth: we all secretly want to be superheroes, right? Who wouldn’t want to be as strong and agile as Black Widow, the fabulous character brought to life by Scarlett Johansson? Well, good news – we’ve got a Black Widow Workout inspired by her, and it will make you the superhero of your dreams!

What is the Black Widow Workout?

The Scarlett Johansson-inspired Black Widow workout is a 12-week program designed to help individuals achieve a physique similar to Scarlett’s portrayal of Natasha Romanoff (Black Widow) in the Marvel movies. 

Black Widow Workout Plan

Main Goal: Lose Fat and achieve a lean, toned physique.

Target Region: Full Body Training including multiple muscle groups.

Workout Level: Intermediate Level (prior fitness experience and activity level recommended).

Program Duration: 12 weeks – progressive plan for long-term results.

Workout Frequency: 7 days a week.

Daily Session Length: 45 to 75 minutes.

Equipment: Barbells, body weights, cables, dumbbells, EZ bars, kettlebells, and medicine balls.

Target Gender: Female.

Scarlett Johansson’s Main Fitness Goals for the Black Widow Role

Scarlett Johansson’s main goal in her fitness routine was to prepare physically for her role as Black Widow. This required her to have a lean, muscular body with the strength and flexibility necessary for performing action sequences and stunts. 

Her consistent training, which included strength training, circuit training, mixed martial arts, flexibility, and yoga, helped her achieve this goal and maintain her physique throughout her appearances in the Marvel movies.

Scarlett Johansson’s physique evolved over her appearances as Black Widow. For her debut in “Iron Man 2,” she worked on achieving a lean and toned look, reportedly around 125 pounds (56.7 kilograms).

In subsequent films, Johansson added more muscle to her frame, particularly for “Avengers: Age of Ultron” and “Captain America: Civil War.” She became noticeably more muscular, with some reports suggesting she gained up to 10 pounds (4.5 kilograms) of muscle.

Scarlett followed a strict diet and workout regimen, including strength training, martial arts, and stunt work. Her workouts were tailored to build strength, agility, and endurance.

Black Widow Workout Program Was Divided Into 6 Parts

The Scarlett Johansson-inspired Black Widow workout program is divided into several parts to create a comprehensive fitness plan. Here’s a breakdown of the different components:

Full Body Strength Training (Days 1 and 4): 

These workouts focus on building strength and muscle. They include compound movements like squats, presses, lunges, and rows to target various muscle groups.

Suggested Read: How to Get Tougher With 9 Effective Strength Training Exercises

Full Body Fat Loss Circuit (Days 2 and 6): 

These sessions are designed to promote fat loss and cardiovascular fitness. They involve a series of high-intensity circuit exercises, combining compound and isolation movements, as well as unique gym equipment. This helps raise your heart rate, boost calorie burning, and improve overall fitness.

Active Recovery (Days 3, 5, and 7): 

On these days, you take a break from intense gym workouts but stay active to promote recovery. Activities can include yoga, mobility work, light cardio, or even practicing skills related to combat sports, such as MMA, which Scarlett Johansson used for her role.

Warm-Up and Cool-Down: 

Each workout typically starts with a warm-up, which may involve treadmill or elliptical exercises, and ends with a cool-down session, which can include low-intensity steady-state (LISS) cardio.

Rest Periods: 

Rest periods during strength training days are longer, usually around 2-3 minutes between sets and exercises. In contrast, during fat loss circuit days, rest periods are shorter, kept to 30-60 seconds between rounds and circuits.

Variety of Exercises: 

The program incorporates a variety of exercises, including barbell movements, bodyweight exercises, kettlebell exercises, and more, to keep your workouts engaging and effective.

Scarlett Johansson Black Widow Workout Daily Routine

If you’re a fan of Scarlett Johansson and her role as Black Widow in the Marvel movies, you might be wondering how she got in shape for the part. Well, we’ve done some research and found out her workout regimen to win the role and maintain her physique throughout the saga. 

Scarlett Johansson’s workout routine is based on three main principles: reactive, strength, and endurance.

She trained four to five times a week for 45 to 60 minutes each session. She also followed a balanced diet that includes lean protein, complex carbs, healthy fats, and plenty of water.

Reactive training involves plyometric exercises that improve her explosiveness and agility. Strength training involves lifting weights that challenge her muscles and increase her power. Endurance training involves cardio exercises that boost her stamina and heart health.

Here’s a breakdown of her exercises, reps, sets, and a day by day plan.

Day 1: Full Body Strength Training

  1. Barbell Back Squat – 5 sets of 8, 8, 8, 5, 3 reps
  2. Military Press – 5 sets of 8, 8, 8, 5, 3 reps
  3. Barbell Lunge – 3 sets of 12 reps each leg
  4. Chin Up – 3 sets of 12, 10, 8 reps
  5. Dumbbell Row – 3 sets of 12, 10, 8 reps

Day 2: Full Body Fat Loss Circuit

  1. Treadmill Warm-Up – 15 minutes
  2. Circuit (Perform each exercise back-to-back for 5 rounds):

a. Push Up – 5 reps

b. Air Squat – 8 reps

c. Pull Up – 3 reps

d. Lateral Lunge – 5 reps each leg

e. Bicep Curl – 5 reps

f. Triceps Pushdown – 5 reps

  1. Jump Rope – 10 minutes (alternate styles upon failure)
  2. Circuit (Perform each exercise back-to-back for 5 rounds):

a. Medicine Ball Slams – 5 reps

b. Wall Balls – 5 reps

c. Medicine Ball Oblique Toss – 5 reps each side

d. Medicine Ball Front Squat – 5 reps

e. Medicine Ball Chest Pass – 5 reps

  1. LISS Cool Down – 5 minutes (on elliptical or stationary bike)

Day 3: Active Recovery

Engage in activities like yoga, SMR (self-myofascial release), or other forms of stretching and mobility work. Consider cardio and core isolation exercises if desired.

Day 4: Full Body Strength Training

  1. Trap Bar Deadlift – 5 sets of 8, 8, 8, 5, 3 reps
  2. Barbell Bench Press – 5 sets of 8, 8, 8, 5, 3 reps
  3. Bulgarian Split Squat – 3 sets of 12 reps each leg
  4. Inverted Row – 3 sets of 12 reps
  5. Hip Thrust – 3 sets of 12, 10, 8 reps

Day 5: Active Recovery

Similar to Day 3, focus on active recovery activities and mobility work.

Day 6: Full Body Fat Loss Circuit

  1. Treadmill Warm-Up – 15 minutes
  2. Circuit (Perform each exercise back-to-back for 5 rounds):

a. Kettlebell Row – 5 reps each arm

b. Kettlebell Swing – 5 reps

c. Kettlebell Press – 5 reps each arm

d. Kettlebell Romanian Deadlift – 5 reps

e. Kettlebell Goblet Squat – 5 reps

  1. Water Rowing Machine – 10 minutes (perform as HIIT)
  2. Circuit (Perform each exercise back-to-back for 5 rounds):

a. Dumbbell Curl – 5 reps

b. Dumbbell Squat – 5 reps

c. Dumbbell Overhead Extension – 5 reps

d. Dumbbell Squat – 5 reps

e. Dumbbell Hammer Curl – 5 reps

f. Dumbbell Squat – 5 reps

g. Dumbbell Kickback – 5 reps

  1. LISS Cool Down – 5 minutes (on elliptical or stationary bike)

Day 7: Active Recovery

As on Days 3 and 5, focus on active recovery, stretching, and mobility activities.

What was Scarlett Johansson’s Meal Plan?

Scarlett Johansson is known for her amazing physique and her roles in action movies. But what did she eat to stay in shape and perform well on screen? Here is a glimpse into her meal plan, portions and goals.

For Breakfast

Scarlett usually had oatmeal with fresh fruits and nuts, or scrambled eggs with avocado toast. She started her day with a balanced meal full of energy and fiber. She also drank plenty of water and green tea throughout the day.

For Lunch

Scarlett opted for lean protein and vegetables, such as grilled chicken salad, salmon with broccoli, or turkey wrap with lettuce and tomato. 

She avoided processed foods and refined carbs, and focused on eating whole foods that are rich in nutrients and antioxidants. She also snacked on healthy options like almonds, yogurt, or hummus with carrots.

For Dinner

Scarlett kept it light and simple, with soups, salads, or stir-fries. She sometimes indulged in a glass of wine or a piece of dark chocolate, but she limited her intake of alcohol and sugar. 

She aimed to eat dinner at least three hours before bedtime, to allow her body to digest properly and avoid bloating.

The goal of Scarlett’s meal plan was to maintain her muscle mass, boost her metabolism, and support her immune system

She followed a flexible diet that allows her to enjoy her favorite foods in moderation, without feeling deprived or guilty. She also worked out regularly, combining strength training, cardio, and yoga. 

Is Black Widow Workout Good for Strength Training?

The “Black Widow” workout, often linked to Scarlett Johansson’s training for her Marvel movie role, is a comprehensive program that combines various forms of exercise. Here’s a clearer, more detailed breakdown, supported by general scientific principles:

Yes, It is good for Strength Training!

The workout likely includes weightlifting and resistance exercises. Studies show that resistance training is key for increasing muscle strength and size (American College of Sports Medicine).

Using body weight in exercises like push-ups and squats effectively builds strength.

Functional Fitness

BWW training enhances strength in ways that are practical for daily life. Functional fitness exercises improve the muscles’ ability to work together efficiently.

Variety and Adaptability

Incorporating different types of exercises, such as martial arts and plyometrics (jump training), ensures a well-rounded fitness routine. This variety can prevent muscle imbalances and reduce the risk of injury. The BWW intensity and exercises can be adjusted to fit individual fitness levels and goals.

High-Intensity Interval Training (HIIT)

HIIT is known for boosting cardiovascular fitness and muscle endurance. It involves short bursts of high-intensity exercise followed by rest or low-intensity periods. Research indicates HIIT can improve aerobic and anaerobic fitness (Journal of Strength and Conditioning Research).

Holistic Approach

Black Widow workout targets multiple muscle groups for balanced muscle development and overall body fitness.

The Bottomline

The Black Widow workout plan is definitely not one of the easiest plans out there. But if you have prior training experience, you will ace it in no time. Achieving your ideal physique requires determination, discipline, and lots of sweating. So while you are at it, don’t forget to enjoy the journey!

Explore Related Topics: