The Scarlett Johansson Black Widow Workout

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Scarlett Johansson Black Widow Workout

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
ExerciseSetsReps
1. Barbell Back Squat58, 8, 8, 5, 3
2. Military Press58, 8, 8, 5, 3
3. Barbell Lunge312 Each
4. Chin Up312, 10, 8
5. Dumbbell Row312, 10, 8
Scarlett Johansson Workout Day 2: Full Body Fat Loss Circuit
ExerciseSetsReps
1. Treadmill Warm Up115 Mins*
2a. Push Up55
2b. Air Squat58
2c. Pull Up53
2d. Lateral Lunge55 Each
2e. Bicep Curl55
2f. Tricep Pushdown55
3. Jump Rope110 Mins**
4a. Medicine Ball Slams55
4b. Wall Balls55
4c. Medicine Ball Oblique Toss55 Each
4d. Medicine Ball Front Squat55
4e. Medicine Ball Chest Pass55
5. LISS Cool Down15 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
ExerciseSetsReps
1. Trap Bar Deadlift58, 8, 8, 5, 3
2. Barbell Bench Press58, 8, 8, 5, 3
3. Bulgarian Split Squat312 Each
4. Inverted Row312
5. Hip Thrust312, 10, 8
Scarlett Johansson Workout Day 5: Active Recovery
Scarlett Johansson Workout Day 6: Full Body Fat Loss Circuit
ExerciseSetsReps
1. Treadmill Warm Up115 Mins*
2a. Kettlebell Row55 Each
2b. Kettlebell Swing55
2c. Kettlebell Press55 Each
2d. Kettlebell Romanian Deadlift55
2e. Kettlebell Goblet Squat55
3. Water Rowing Machine110 Mins**
4a. Dumbbell Curl55
4b. Dumbbell Squat55
4c. Dumbbell Overhead Extension55
4d. Dumbbell Squat55
4e. Dumbbell Hammer Curl55
4f. Dumbbell Squat55
4g. Dumbbell Kickback55
5. LISS Cool Down15 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.

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