Shout out to all the ladies in the house!!!! WOOT WOOT!
I apologize…can we start over?
When utilizing Superheroes to base the workouts from, women sometimes get the sh*t end of the stick. Obviously this is because there are a dominating amount of male characters. Thankfully for all the ladies, you get one of the most badass chicks out of all of them: Scarlett Johansson as Black Widow
And the best part about it is that we know the routine works because of how amazing she looks – but SHE also knows it works because she used it multiple times! Here’s what she had to say about the workout routine she was using for Avengers: Age of Ultron:
“We picked up with the same program we’d used for Iron Man 2 and it had a proven history.”
But who knows if we can take ScarJo that seriously…here’s what she said in an interview with Shape:
“Breastfeeding is the best way to get back in shape,”
Just kidding…that was an article on staying in shape post pregnancy! BUT, we do get some more great info out of her:
“I do the same fitness routine as my big muscle-man trainer. A lot of it is endurance, stability, and strength training. I like to work up a sweat. I’ve tried Pilates and yoga and all that, and I like to dabble in different things, but I always come back to a good old-fashioned athletic, full-body workout.”
It’s safe to say Ms. Johansson is doing her fair share!
That being said, we know we need to mix it all up and cover everything when we finally get into the full routine. Johansson even adds in MMA training to get the full Black Widow effect!
I wish I was as badass…
Scarlett “Black Widow” Johanssons Diet and Nutrition
Alright, if there’s one thing we know it’s that you can’t out train your crappy diet.
Do I have to elaborate?
It doesn’t matter if you train like Black Widow, Johansson or both combined (THE MADNESS!) – if you aren’t also focusing on your diet and nutrition habits you’re basically just making your journey completely uphill. And when I say uphill, I mean that it’s going to become almost un-winnable. Like trying to lift Thor’s hammer. ScarJo doesn’t even try it in Age of Ultron!
But, enough of the formalities, let’s find out what you’re supposed to do! Let’s take a look at what Healthy Celeb tells us about Johanssons eating habits when training to become Black Widow:
- BREAKFAST AND LUNCH: Scarlett made sure she kept it light when it came to food items. In fact, consistency is the name of the game. She had two egg omelettes with oat meal and fresh berries. As far as lunch was concerned she had a quinoa and turkey salad with spring onions and some olive oil and lemon juice.
- SNACKS AND DINNER: Scarlett has some almonds and apple for snacks, which she keeps lighter to refresh her from the long day’s work and shoots. She then moves on to a dinner rich with proteins. She has a steamed fish with red onions, cabbage and broccoli. The important thing to note is that even if she does not eat a lot of food items, the nutritional value in each of them is high and that allows the body to take in all the nutrients needed for it to repair.
- SCARLETT’S OWN VICE: Scarlett admits that she likes cheese very much and she is proud of it. She states, “My greatest vice is cheese. Nothing else reigns over my life”. It is however very interesting that she is capable to maintain her health and figure by eating cheese. Bottom line is keeping your vice. Don’t give it up.
Let’s just go over 1-2 things before we move on. I always smash down fruits when talking about dieting because even though they’re paleo they are still high in sugar (which we don’t like!). That being said, we’re talking about a woman’s routine here and having some fruit won’t kill your goals!
Well, as long as you don’t overdo it!
Also, let’s go over Black Widows “vice” for a second. We all know what a vice is right? Think of it as her kryptonite! While cheese is low carbs and some people like to take advantage of it in certain diets (some low carb/keto diets), you still run the risk of dairy being your kryptonite! SO, if you want to use Johanssons routine to become Black Widow – it’s probably best if you cut out her vice!
Check out The Superhero Academy and start unleashing your inner SuperHuman.
Scarlett Johanssons Black Widow
Alright ladies, your workout is going to be a bit different. I’m going to give you 4 workouts [which means you’re training at least 4 days a week 🙂 ] that can all be done multiple times per week. This means if you’re going to workout 5-6 times you can add any of the workouts a second time – BUT don’t do one of them back to back days AND try to add a different workout each week.
Jog 400m (slow and steady to get warm)
3×5 Pull Ups (can substitute ring rows or assisted pull-ups)
3×10 Push Ups (can substitute knee push-ups)
3×15 Air Squats
15 Power Cleans
20 Step Ups
3×15 Sit Ups
3 Sets of 1-Minute Plank Holds
Ab Circuit: (can be added as extra work to other days)
25 leg raises
25 flutter kicks
15 second reverse superman hold
15 minutes on and off
1 minute walk – 1 minute jog
5 minute cool-down walk for a total of 20 minutes
3×5 Push Ups
3×10 Ring Rows
3×15 Box Jumps
Jog a 5k (3.1 Miles – Can be done slow and/or “on and off” until you can complete it straight)
3×5 Jump Squats
3×15 Assisted Pull Ups (can be subbed for Ring Rows)
1 Minute of Cardio Kickboxing (can be subbed for a minute of jump rope)
15 Air Squats
10 Sit Ups
And that’s all she wrote!
Join The Superhero Academy and start unleashing your inner SuperHuman.