Dakota Johnson Workout


Dakota Johnson Workout

The workout we have come up with today to post is the Dakota Johnson Workout! This one is inspired by the physique that Dakota Johnson has built and maintained during her career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Dakota Johnson Stats:

Height: 5’7
Weight:(approximate) 119 lbs
(Information retrieved from Wikipedia.)


Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Dakota Johnson Workout:

Training Volume:

3-5 days per week


We’re going to be training like Dakota Johnson by utilizing a 25 min workout shared by her trainer for Fifty Shades, and exercises shared by Vogue that she used while filming in Vancouver and Seattle.  We’ll combine this with cardio (Johnson incorporates her own running at home and outside), with yoga, which Johnson is a huge fan of!

Dakota Johnson Workout: Sample Workout Routine Schedule

Monday: Healthista 25 Minute Workout

Tuesday: Yoga

Wednesday: Vogue Workout

Thursday: Yoga

Friday: Healthista 25 Minute Workout

Saturday: Cardio

Sunday: Rest Day

Dakota Johnson Workout: Healthista 25 Minute Workout

**This article is shared by Healthista from the interview with Johnson’s trainer, Romanoa.**

The workout without repeating circuits is roughly 25 minutes.

Warm up – 2 minutes easy row

Cardio 1

Rowing intervals. 5 minutes. Use resistance of at least 80 per cent (moderate). Increase intensity by pushing and pulling harder. Don’t worry too much about the speed and keep form. OR running intervals. 30 seconds sprint. 30 seconds rest. Repeat 5 times


Without equipment, dancing in place or do intervals going up and down the stairs in your home for 5 minutes. Or jumprope for 3 minutes (because it is harder).

Circuit 1 – back and shoulders 

Using light weights of 3-5 pounds

  • Reverse fly – 10 reps with right leg forward and 10 reps with left leg forward.

Start by take a giant step forward with one leg and hinge forward at the hips holding dumbbells. Arms hang below your chest, head looks slightly down and in front of forward leg. Continue to hinge forward at the waist as you fift arms to almost parallel by squeezing shoulder blades together, pause at the top then lower slowly.

  • Half circle over head – 8 reps

Begin by standing tall arms by side holding dumbells palms forward. Raise arms in half circle to touch at the top, slowly lower back to start.

  • Hug a tree – 8 reps

Begin standing tall arms by side holding dumbells palms forward. Raise arms half way parallel to shoulders then, as if hugging a tree, move arms slightly rounded and forward infront of chest to touch knuckles. Pause and return by oening arms back to parallel and lower.

  • Lateral Raises – 8 reps

Begin standing tall, with arms by your sides holding dumbbells, palms facing toward thighs. Raise your arms to the sides as you simultaneously rotate the heads of the dumbbells to face the ground. Imagine holding a jug of water and pouring out the water as you raise arms.

Pause at the top, then lower slowly.

  • Wall Flatteners – 20 reps

Stand with your back against a wall, knees slightly bent, arms at 90 degrees against the wall.

Keep wrists and elbows against the wall and raise them six inches straight up, then lower to start.

Repeat circuit 2-3 times.

Cardio 2

Rowing or running intervals.

Circuit 2 – abs and triceps 

Using light weights of 3-5  pounds

  • Lying Leg and Triceps Extension – 20 reps

Lie on your back with your knees in tabletop, abs contracted, belly button pulled in. Hold your dumbbells in your hands with palms facing each other, elbows bent (make sure to not move your arms as you do this move). On an exhale, extend your legs on an angle (keep them higher if your back is weak, or reach your legs lower to the ground if you have stronger abs). Simultaneously perform a triceps extension by raising the dumbbells up toward the ceiling. Inhale, and lower arms back to start as you release legs back to tabletop.

  • Oblique rotation – 10 reps

Begin sitting with your legs extended with a slight knee bend, holding dumbbells in each hand and arms extended forward. Lean back, keeping your abs contracted, and avoid a rounded back. Leading with your right arm, rotate to the right as far as you can, then back to center. Rotate to the left as far as you can, then back to center. Complete the move by sitting up tall, simultaneously raising both arms above the head.

  • Walking Plank – 20 reps

Begin at the top of push-up, and lower onto your right forearm. Then, lower onto your left forearm. Here you’ll be in elbow plank position. Push up onto your right palm, then push up onto your left palm, ending up in high plank (top of a push-up). Repeat right-left-right-left for 10 reps, then try left-right-left-right for 10 more walking planks.

Repeat circuit 2-3 times 

Cardio 3

Rowing or running intervals

Circuit 3 – core

  • Side plank rotation with hip lift – 10 reps on each side.

Begin in a side plank, holding a dumbbell in your top hand, arm extended upward. Rotate toward the mat as you lower your arm, and reach it beneath your body while lifting your hips as high as you can.

Repeat once more.

Dakota Johnson Workout: Vogue Workout Routine

**These are exercises shared by Vogue that are intended to replicate the training Johnson did while filming in Vancouver and Seattle.**


Equipment: Two small towels or a pair of gliders Muscles Targeted: Abs, arms, chest, back and legs, plus the heart with its cardiovascular kick! Reps: Three sets

  • Starting in plank position, hands a little wider than shoulder-width apart, place a towel or glider under each foot.
  • Start with one push-up. If you’re unable to do a full push-up, remain in plank position.
  • Transition into basic pull-ins, bringing your knees toward your shoulders, then straight back three times in a smooth movement. Complete three mountain-climbers.
  • Go directly into three pull-ins with open/close legs at the end.
  • Rest for 30 to 60 seconds.
  • Repeat 2 more times.


Equipment needed: A chair; a weighted bar for balance Muscles worked: Every muscle fiber in your hips, thighs, and buttocks Reps: Three sets of 8 to 12 reps on each leg

  • Stand in the power position, feet slightly apart.
  • Place your left hand on your hip. Hold onto a chair or body bar for support.
  • Lift your right leg so it’s bent at a 90° angle and your knees are even with your hip.
  • Swing your right leg back into a deep lunge position so that it’s bent as close to 90° as possible, with the ball of the foot on the ground (heel lifted). Your left leg should form a 90° angle, with your knee directly over your ankle.
  • Return to the starting position but don’t pause. Immediately flow into the next rep in a fluid motion. Complete a full set (8 to 12 reps) without pausing, and then switch sides.


Equipment needed: 2 lb. to 5 lb. weights in each hand Muscles worked: Butt, thighs, and arms Reps: Three sets of 8 to 12 reps on each leg

  • Start in a lunge position with a weight in each hand making sure your front knee is directly in line with your heel. Lunge up and down as you do a bicep curl with each movement for a count of 8 or 12.
  • Hold the last rep in the lunge position.
  • Straighten the back leg, lifting the heel off the floor and staying on the ball of the foot.
  • Moving the upper torso only, rock forward and back 8 to 12 times, making sure to keep your back and arms straight without rounding shoulders.
  • Hold the last rep; slowly pull your elbows behind you, and without moving your legs or upper body, do 8 to12 triceps kick-backs. Switch legs and complete full circuit before resting.


Equipment: 2 lb. to 3 lb. weights in each hand Muscles targeted: Chest, back, shoulders, triceps (bonus: booty and thighs get a nice burn!) Reps: Three sets of 12 reps

  • Assume a squat position with your legs bent about 45 degrees.
  • Hold a weight in each hand with arms bent so that weights are positioned just in front of your chest, palms facing each other.
  • Extend your arms straight out in front of you, pushing the weights forward.
  • Bend your elbows, squeeze your shoulder blades together, and pull the weights back to either side of your chest. Straighten your arms out behind you.


Equipment needed: Chair Muscles worked: Glute and hips Reps: Three sets of 12 reps on each leg

  • Stand with feet hip-width apart, lean forward from your hips and grasp the back of the chair so that your back is flat and parallel to the floor.
  • Raise and extend your right leg straight out behind you, allowing your left leg to bend slightly.
  • Pulse your right leg up and down 12 times.
  • Pull your right knee to your chest and then extend the leg back out 12 times.
  • Bend right leg so your knees are in line and your right shin parallel to the floor.
  • Lift your bent right leg out to the side, extending it straight out at the top of the lift. Lower, and repeat 12 times.
  • Switch legs.
Dakota Johnson Workout: Yoga

Dakota Johnson is a big fan of yoga.  She enjoys Bikram Yoga, but also mixes it up as well.

On a more sustainable basis Johnson is said to do yoga a few times a week and her own cardio at home our outside.

A few times a week do some yoga from The Academy, YouTube, or even a local class.

Dakota Johnson Workout: Cardio

As I mentioned, Dakota Johnson also adds in her own cardio sessions.

You can do this in a run/walk variation, or jump on other variations of cardio as well to make up for it.

This can be:

  • High Incline Walk
  • StairMaster
  • Elliptical
  • Rower
  • Bike
  • Etc.

But, I personally recommend:

    • Beginner: 1-3 Mile Run
    • Intermediate: 3-5 Mile Run
    • Advanced: 5+ Mile Run

Become An Unorthodox Training Member Today:

The Unorthodox Training Fitness Program Membership is a simplified process that is easy to learn and adapt as part of your daily routine. Our new one-of-a-kind fitness program provides you with a simplified approach guides you with every step of your fitness journey so you can confidently achieve your fitness goals in less time! Get more training, tools, and resources to help guide you towards achieving your health and fitness goals!

The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
Become An Unorthodox Training Member Today!