Training Like Black Widow: A Scarlett Johansson-Inspired Workout Routine

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Training Like Black Widow: A Scarlett Johansson-Inspired Workout Routine

Marvel has been a source of happiness for many of us. From the storyline to the superheroes, all of us have been following it and adorning them for years. Out of all of them, Black Widow has gained fame and respect from many due to her diligence and utmost dedication to the team.

If you are one of the Avenger's diehard fans and dream of getting a body like Black Widow, we have found a perfect solution. Inspired by Black Widow's resilience and strength, this workout program will ensure that you get the body of your favourite superstar and unmatched strength.

Scarlett Johansson Workout Routine

The Black Widow character, played by Scarlett Johansson, has trained vigorously for years so that she can prove herself on the screen. Her character has shown immense bravery, and with years of hard work, she was able to fight with the team.

According to Scarlett, the best gift the Marvel franchise has given her is the fitness and workout routine she has. She admits that she had never stepped foot in the gym before committing to Marvel. Everyone is hooked by her performance and the art she shows via her stunts in different Marvel movies. She feels stronger and better than 10 years ago when she was not into fitness.

Marvel franchise has trained Scarlett into a perfect form that now she has won the hearts of millions by her performance. Her trainer, Eric Johnson, who prepared her for her Marvel debut, says she was capable of so much 10 years ago. She even kicked his nose while practicing rope climb, and she celebrated it and called it a success.

He admits she is even more dangerous when not in Black Widow costume. Black Widow lifts 500 pounds to show the best performance. Her trainer sets a target which includes a 245-pound deadlift, pull-up training sessions, single-leg pistol squats and maximum push-up reps with a 45-pound plate on her back. No wonder why she is best on the screen.

One of her primary goals was to build endurance and strength and improve her performance. Losing weight or body fat percentage was not her concern, nor did she want it. Scarlett works at 6 a.m. before her daughter wakes up. Usually, her sessions are 45 minutes long and continue four to five days a week.

She tries her best to balance motherhood, training and her work. Her workout routine is set explicitly in the morning to have some time later in the day to spend with her daughter. She also utilizes this time to prepare herself for the next day. She admits that her sessions are fun, but at the same time, they are hyper-focused, with reactive plyometric work.

She wants to be as active in her 20th retake as she was in her first take, and hence her training is a bit tough, making her resilient. Her trainer also includes days of Olympic weightlifting and gymnastics as it is the demand of her role. Her trainer worked with her to improve her brain-to-muscle connection.

Her trainer worked with her through three to six-week phases. The first phase focused on improving her mind-muscle connection by swinging from sets. Phase two worked on strength, and the third leaned her out before shooting. According to her trainer, she hates traditional cardio and prefers to do sprint work and use battle ropes and kettlebells.

Kettlebells are her favourite gym equipment because they make her strong and also make her exercises elegant. Her workout routine is challenging and tough, yet she does not make a bad face while training. Her trainer ensures that she is always going above and beyond to achieve everything.

Training like Scarlett Johansson means that you will be developing massive strength and working against the odds to achieve your dream body. It is best to leave the traditional mindset of losing fat and follow the approach that Scarlett preaches. Our primary goal should be to develop power, strength, and an excellent mind-muscle connection.

She was also consistent in her goals, and hence she was able to stand in the way to defend her team and fight the bad guys.

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Scarlett Johansson Inspired Workout Description

Main Goal

Lose Fat

Workout Type

Full Body

Training Level

Intermediate

Program Duration

12 Weeks

Days Per Week

4

Time Per Workout

60-75 Minutes

Equipment Required

Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Kettlebells, Medicine Ball

Target Gender

Female

Recommended Supps

Whey Protein Isolate

Fish Oil

Pre-Workout (optional)

Fat Burner (optional)

If you are ready to take over the world and fight every bad person who comes your way, just like your favourite superhero, you have landed at the right place. We have found a workout plan for you that is inspired by Scarlett's routine.

The workout plan continues for 12 weeks with different exercises and varying sets to give you a body like hers. The workout plan is inspired by her routine and is not her actual workout. The plan, however, is designed carefully to give you the body of your dream.

The routine begins with two full-body strength sessions and two full-body circuit fat-burning workouts for most of the week. All of the exercises in this program are compound movements, so they should be done using the heaviest weight possible while maintaining good form.

The complete body fat reduction routines include a combination of compound and isolation exercises and some unique gym equipment to get your heart rate up, and improve your blood flow, and better burn calories.

The following 3 days of the week are active recovery days. You won't be going to the gym. However, you should still stay active in some way, whether through rest walks, yoga and mobility exercises, recreational sports, or whatever else you like. These days will help in improving blood flow and increasing calorie burn.

You should observe a rest period of 2-3 minutes between all sets and exercises on strength-training days. 30-60 seconds should be allowed between rounds and circuits on fat loss circuit days.

Workout Plan

The following workout plan will help you develop strength and gain muscle while improving your endurance.

Scarlett Johansson Workout Day 1: Full Body Strength Training

Exercise

Sets

Reps

Barbell Back Squat

5

8, 8, 8, 5, 3

Military Press

5

8, 8, 8, 5, 3

Barbell Lunge

3

12 Each

Chin Up

3

12, 10, 8

One Arm Dumbbell Row

3

12, 10, 8

Scarlett Johansson Workout Day 2: Full Body Fat Loss Circuit

Exercise

Sets

Reps

Treadmill Warm Up

1

15 Mins

Push Up

5

5

Pistol Squat

5

8

Pull Up

5

3

Walking Lunge

5

5 Each

Reverse Bicep Curl

5

5

Tricep Pushdown

5

5

Jump Rope

1

10 Mins

Medicine Ball Slams

5

5

Cool Down

1

5 Mins

Scarlett Johansson Workout Day 3: Full Body Strength Training

Exercise

Sets

Reps

Stiff Leg Deadlift

5

8, 8, 8, 5, 3

Incline Barbell Bench Press

5

8, 8, 8, 5, 3

Bulgarian Split Squat

3

12 Each

Inverted Row

3

12

Barbell Hip Thrust

3

12, 10, 8

Scarlett Johansson Workout Day 4: Full Body Fat Loss Circuit

Exercise

Sets

Reps

Treadmill Warm Up

1

15 Mins

Kettlebell Windmills

5

5 Each

Kettlebell Swing

5

5

Kettlebell Clean and Press

5

5 Each

Romanian Deadlift

5

5

Kettlebell Gorilla Rows

5

5

Water Rowing Machine

1

10 Mins**

Dumbbell Curl

5

5

Dumbbell Squat

5

5

Dumbbell Overhead Extension

5

5

Dumbbell Hammer Curl

5

5

Dumbbell Triceps Kickback

5

5

Cool Down

1

5 Mins

Final Words

Scarlett Johansson's workout habits inspired the exercise routine described above. If you want to seem like Black Widow, it's a great workout to help you achieve your goals. Make sure you're eating a suitable diet for your objectives to get the most out of this exercise program.

Sleep, as well as stress reduction, is essential for muscle recomposition. To promote muscular recovery, ensure you're getting 7-9 hours of sound sleep each night while performing these exercises. Yoga on your active recovery is a fantastic alternative if you want to relax. Other excellent choices include meditation with applications like headspace or calm. Just make sure that you follow this plan correctly, and you will get your dream body.

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