The workout we have come up with today to post is the Scarlett Johansson Black Widow Workout! This one is inspired by the physique that Scarlett Johansson built to play the role of Black Widow. 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.
Scarlett Johansson Stats:
Height: 5’3″
Weight: 125-130 pounds (approximately)
(Information retrieved from Wikipedia.)
NUTRITION
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.
Scarlett Johansson Black Widow Workout:
Scarlett Johansson Workout Day 1: Full Body Strength Training
| Exercise | Sets | Reps |
|---|---|---|
| 1. Barbell Back Squat | 5 | 8, 8, 8, 5, 3 |
| 2. Military Press | 5 | 8, 8, 8, 5, 3 |
| 3. Barbell Lunge | 3 | 12 Each |
| 4. Chin Up | 3 | 12, 10, 8 |
| 5. Dumbbell Row | 3 | 12, 10, 8 |
Scarlett Johansson Workout Day 2: Full Body Fat Loss Circuit
| Exercise | Sets | Reps |
|---|---|---|
| 1. Treadmill Warm Up | 1 | 15 Mins* |
| 2a. Push Up | 5 | 5 |
| 2b. Air Squat | 5 | 8 |
| 2c. Pull Up | 5 | 3 |
| 2d. Lateral Lunge | 5 | 5 Each |
| 2e. Bicep Curl | 5 | 5 |
| 2f. Tricep Pushdown | 5 | 5 |
| 3. Jump Rope | 1 | 10 Mins** |
| 4a. Medicine Ball Slams | 5 | 5 |
| 4b. Wall Balls | 5 | 5 |
| 4c. Medicine Ball Oblique Toss | 5 | 5 Each |
| 4d. Medicine Ball Front Squat | 5 | 5 |
| 4e. Medicine Ball Chest Pass | 5 | 5 |
| 5. LISS Cool Down | 1 | 5 Mins*** |
*3 Min Walk, 10 Min Jog climbing speed every minute on the minute, 2 Min Walk
**Alternate jump rope style upon each failure (one leg, 2 leg, alternating leg, double hop)
*** Perform on elliptical or stationary bike.
Scarlett Johansson Workout Day 3: Active Recovery
Scarlett Johansson Workout Day 4: Full Body Strength Training
| Exercise | Sets | Reps |
|---|---|---|
| 1. Trap Bar Deadlift | 5 | 8, 8, 8, 5, 3 |
| 2. Barbell Bench Press | 5 | 8, 8, 8, 5, 3 |
| 3. Bulgarian Split Squat | 3 | 12 Each |
| 4. Inverted Row | 3 | 12 |
| 5. Hip Thrust | 3 | 12, 10, 8 |
Scarlett Johansson Workout Day 5: Active Recovery
Scarlett Johansson Workout Day 6: Full Body Fat Loss Circuit
| Exercise | Sets | Reps |
|---|---|---|
| 1. Treadmill Warm Up | 1 | 15 Mins* |
| 2a. Kettlebell Row | 5 | 5 Each |
| 2b. Kettlebell Swing | 5 | 5 |
| 2c. Kettlebell Press | 5 | 5 Each |
| 2d. Kettlebell Romanian Deadlift | 5 | 5 |
| 2e. Kettlebell Goblet Squat | 5 | 5 |
| 3. Water Rowing Machine | 1 | 10 Mins** |
| 4a. Dumbbell Curl | 5 | 5 |
| 4b. Dumbbell Squat | 5 | 5 |
| 4c. Dumbbell Overhead Extension | 5 | 5 |
| 4d. Dumbbell Squat | 5 | 5 |
| 4e. Dumbbell Hammer Curl | 5 | 5 |
| 4f. Dumbbell Squat | 5 | 5 |
| 4g. Dumbbell Kickback | 5 | 5 |
| 5. LISS Cool Down | 1 | 5 Mins*** |
*3 Min Walk, 10 Min Jog climbing speed every minute on the minute, 2 Min Walk
**Perform as HIIT with moderate-high intervals for 25-30 Secs and moderate rest intervals for 10-15 Secs.
***Perform on elliptical or stationary bike.
Scarlett Johansson Workout Day 7: Active Recovery
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Disclaimer:
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.