Scarlett Johansson’s (black widow) Gym & Leg Workouts, Exercises, Diet Plan

Scarlett Johansson's workout

Scarlett Johansson is an American actress.

She is best known for her movies such as The Nanny Diaries, Lost in Translation, and The Avengers, plus more.

She was already acting as a child and was just 8 when she starred in Sophistry with Ethan Hawke.

She was only 13 when she appeared in The Horse Whisperer which brought her much acclaim.

She was not new to the silver screen; she had a Danish grandfather who was a director and screenwriter and her mother was a producer.

She went off to study at Manhattan’s PCS, known for producing some famous actors like Carrie Fisher and Rita Moreno.

She graduated from Professional Children’s School in 2002.

In Hollywood, she suddenly became known as an up-and-coming actress.

Not only is she an actress but in 2007, she recorded some duets with Pete Yorn, releasing the album called Break Up in 2009 – she says right from a little girl she has been singing.

She held down high-profile roles for a whole string of Marvel blockbuster movies with her involvement in the franchise turning out very lucratively for her.

By 2018 Forbes ranked her as the highest-paid actress in 2018.

She got engaged to Romain Dauriac, a journalist, in 2013, and in 2014 they had a baby daughter called Rose.

They married later in 2014. But they divorced already in 2017. In 2020 she tied the knot with Colin Jost, SNL writer and they had a child recently in August 2021.

Scarlett Johansson’s Workout Routine – All You Need to Know

Current Stats

  • Weight: 125 pounds/57 kg.
  • Birthday: 22 November 1984
  • Birthplace: Manhattan, New York City, USA

Scarlett has had so many WINNING awards from a very young age already, so we have added in just the last 2 years, but you can view them all here.

BAFTA Awards
  • 2020 Best Performance by an Actress in a leading role in Lost in Translation
Behind the Voice Actors Awards
  • 2020 – Best Lead Actress in Marriage Story/Best Supporting Actress in Jojo Rabbit
CinEuphoria Awards
  • 2021 Best Ensemble – International Competition in Jojo Rabbit (shared)
Denver Film Critics Society
  • 2020 Best actress in Marriage Story
Film Independent Spirit Awards
  • 2020 Robert Altman Award in Marriage Story (shared)
Huading Award
  • 2020 Best Global Actress in a Motion Pictures in Marriage Story
MTV Movie + TV Awards
  • 2021 MTV Generation Award
Santa Barbara International Film Festival
  • 2020 Outstanding Performer of the Year Award in Marriage Story (shared)
SESC Film Festival, Brazil
  • 2021 Best Foreign Actress in Jojo Rabbit
Women’s Image Network Awards
  • 2020 Actress Feature Film in Jojo Rabbit

Workout Principles of Scarlett Johansson

To be the Black Widow, to be strong, fit, and ‘dangerous’ she has to workout out to powerful workout principles and have a matching diet program to go with it.

Her workout principles are very effective for her movie roles.

She knows that a top workout principle is consistency – that is the key in order to achieve the results.

It means showing up even if you are busy, tired, or lazy. Her workout program is mainly about losing fat but still gaining muscle.

This principle is known as body recomposition.

Body recomposition is not that easy to achieve either as to do the two things together, losing fat, and gaining muscle, need to happen at the same time.

Scarlett will use the same training principles every time she prepares for a movie role.

Her program will include circuit training, strength training, mixed martial arts training, some yoga, and some flexibility training.

And she trains 7 days a week!

Scarlett Johansson’s Training Methods

Scarlett works very hard to stretch that tight Lycra suit over her body. And her exercise training methods include a lot of variety to achieve that.

There is something different for every day and this keeps her from getting bored with her training sessions.

Monotony can make you lose interest and then it is hard to stay consistent. So she changes her workouts weekly or daily but sticks to her original workout plan.

But a Black Widow needs some help too and she uses some of the best trainers to get her body looking enviably stunning and toned.

Working with a trainer comes with many benefits because they know the right exercises for every client.

They will show you the right form for doing these exercises and this prevents injury. Scarlett’s trainers have been Duffy Gaver, Bobby Strom, and Eric Johnson.

Workout Routine

Just look how she got in shape for Black Widow!

Monday: Total Body Circuit 1

  • ‘15 minutes on the treadmill’
  • ‘20 reps of speed lunges’
  • ‘10 reps of reverse lunges’
  • ‘10 reps of jump squats’
  • ‘10 reps of jump split squats’
  • ‘10 reps of medicine ball slams’
  • ‘10 reps of lateral pull downs with a resistance band’
  • ‘20 reps of both sides up ball hip abductions’

Tuesday: Total Body Circuit 2

  • ‘15 minutes on the treadmill’
  • ‘3-4 sets of 25-30 reps of squats’
  • ‘3-4 sets of 25-30 reps of bicep curls’
  • ‘3-4 sets of 25-30 reps of shoulder press’
  • ‘3-4 sets of 25-30 reps of front kicks’
  • ‘3-4 sets of 25-30 reps of Swiss ball alternating dumbbell chest press’
  • ‘3-4 sets of 25-30 reps of a superset with triceps extensions’
  • ‘3-4 sets of 25-30 reps of weighted walking lunges with glute squeeze’
  • ‘3-4 sets of 25-30 reps of band rows’
  • ‘3-4 sets of 25-30 reps of stiff-arm press downs or butterfly rows’

Wednesday: Core and Legs 

  • ‘15 minutes on the treadmill’
  • ‘3-4 sets of 10 reps of diagonal walks with mini-bands’
  • ‘3-4 sets of 5-10 reps of butterfly steps’
  • ‘3-4 sets of 15 reps on each side of lifted heel squats’
  • ‘3-4 sets of 10 reps on each side of standing leg rotations’
  • ‘3-4 sets of 3-5 reps per side of a cross-back lunge with medicine ball pulses’
  • ‘3-4 sets of 10 reps of reverse lunges with dumbbell press’
  • ‘3-4 sets of 10 reps of side to side speed skaters’
  • ‘3-4 sets of 10 reps of T-push ups’

Thursday: Total Body Circuit 3

  • ‘15 minutes on the treadmill’
  • ‘2 sets of 25-30 reps of dumbbell squat and presses’
  • ‘2 sets of 25-30 reps of bicep curls into overhead presses’
  • ‘2 sets of 25-30 reps of push-ups in to side planks’
  • ‘2 sets of 25-30 reps of pull-ups’
  • ‘2 sets of 25-30 reps of dumbbell triceps extensions’
  • ‘2 sets of 50 reps of stomach crunches’
  • ‘2 sets of 50 reps of alternating bicycle crunches’
  • ‘2 sets of 50 reps of plank with knee thrust’
  • ‘2 sets of 50 reps of reverse crunches’
  • ‘2 sets of 50 reps of core stabilizing hip twists’

Friday: Plyometric Circuit

  • ‘15 minutes on the treadmill’
  • ‘3-4 sets of 25-30 reps of speed lunges’
  • ‘3-4 sets of 25-30 reps of reverse lunges’
  • ‘3-4 sets of 25-30 reps of jump squats’
  • ‘3-4 sets of 25-30 reps of jump split squats’
  • ‘3-4 sets of 25-30 reps of kettlebell swings’

Saturday: Muscle Building Circuit

  • ‘15 minutes on the treadmill’
  • ‘3-4 sets of 25-30 reps of side lateral raises’
  • ‘3-4 sets of 25-30 reps of front lateral raises’
  • ‘3-4 sets of 25-30 reps of bicep curls’
  • ‘3-4 sets of 25-30 reps of bent-over rows’
  • ‘3-4 sets of 25-30 reps of triceps kickbacks’
  • ‘3-4 sets of 25-30 reps of V-ups’

Sunday: Total Body Circuit 4

  • ‘15 minutes on the treadmill’
  • ‘10 minutes of shadow boxing’
  • ‘3-5 sets of 25-30 reps of T-push-ups’
  • ‘3-4 sets of 25-30 reps of speed lunges’
  • ‘3-4 sets of 25-30 reps of T-extensions’
  • ‘3-4 sets of 25-30 reps of jump squats’
  • ‘10 reps of 30-second holds of planks’

Scarlett Johansson’s Diet

Working out is only part of the journey.

The other part is about what you put into your body – Scarlett knows that full well.

What we know about her diet is that she balances between high carb, low-fat meals and high-fat meal plans.

The protein intake stays the same. When she does a lot of exercise, she goes with high carbs and low fats.

But when her workouts are not that intense, she goes for the high fat, low carb diet.

She also eats restricted meals, where the focus is more on when you eat rather than limiting foods or calories.

But that doesn’t mean she can just eat anything she wants. Being on a time-restricted diet, a day is usually split up into two periods.

The first period is known as the feeding period where she can eat what she wants.

The second period is the fasting window. Then she can’t just eat any food in this window. Scarlett does a 12-hour fasting window every day.

She can only eat for 12 hours a day and then eat nothing else in the remaining 12 hours.

Some days might even go to 14 or 14 hours of a fasting window, depending on her filming schedules.

Scarlett’s supplements

  • Women’s Multivitamins
  • Plant Protein
  • Omega 3

Her Recommendations

At a Variety Power of Women Luncheon once, Scarlett, amongst others, was honored for their contributions to society. Reporters captured her advice for all women:

“Take risks and don’t be afraid to fail because the upside of that is just so rewarding … I’ve really built a career on taking risks and sometimes it doesn’t pan out but like I said, the upside has been hugely rewarding.”

Her perspective, too, has changed over the last few years. She advised women to be “less harsh, less critical” toward themselves. Good recommendations, Scarlett!

“First of all, every woman has body worries. I’m not exempt from that”Scarlett Johansson