Last updated on October 2nd, 2024 at 06:24 pm

While this article has been updated over time, ScarJo’s workout remains the first woman workout we ever hosted at SHJ.

And I believe she’s still well deserving of that spot.

While she remains our Black Widow, Johansson has also taken on countless other roles over the years where she has looked her best.

She also continuously dominates the most badass roles as well, not even including all her years as Black Widow, like Ghost in a Shell, Lucy, Jojo Rabbit and many more.

It’s very safe to say that thousands and thousands of women out there want to know just how Johansson keeps her killer bod.

And I say that with confidence because I know the numbers, and she’s a clear favorite based on how many women have utilized this routine and seen success!

Scarlett Johansson Stats:

Height: 5’3

Weight: (approximate) 126 lbs.

Age: 35 years old

Scarlett Johansson is actually one of the shortest women on the site.

She’s not THE shortest, but she does fall in the range of women we’d consider below average height [based on what we’ve seen].

Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.

But then there is also that taller range, and among the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, Daisy Ridley, and so many more coming in around that 5’7-5’8 range.

And, let’s not forget the shorter ladies of SHJ like Ariana Grande, Scarlett Johansson, Mila Kunis, Emilia Clarke, Lucy Hale, Julianne Hough and a good handful of others.

But, either way, don’t worry.

I write these routines for anyone and everyone.

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Scarlett Johansson Diet and Nutrition

Scarlett Johansson follows some guidelines and go-to planning when it’s time to get a rockin’ Black Widow body.

Which she seems to strut the majority of the year.

The following information from Healthy Celeb shares Johansson’s eating habits when training to become Black Widow, but some extra information has been shared in newer interviews that I’ll be covering as well:

• 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.

I’m not going to lie…all of this sounds pretty delicious!

Hollywood Reporter even shares an entire “Marvel Food Plan” that ScarJo began using with her Hollywood trainer Eric Johnson.  Johansson was quoted saying that she’s stronger now than she was 10 years ago because of her training and new dietary guidelines.

Here’s what they share:

THE MARVEL FOOD PLAN 
Eat in a low/low/high-carb cycle with 12-hour minimum fasting between the day’s last meal and next day’s first.

LOW-CARB DAYS: Total intake: 115 g protein, 75 g carbohydrates, 50 g fat

Pre-Workout Breakfast: 2 egg whites, 2 whole organic eggs, 1/2 avocado, Green veggies (21 g protein, 0 g carbs, 21 g fat)

Snack (20-40 minutes after workout): Smoothie: 1 scoop Garden of Life protein powder, 1/2 banana, 1 tbsp peanut butter, a handful of spinach, and water or ice (20 g protein, 14 g carbs, 10 g fat)

Lunch: 4 oz. chicken or 200 g turkey mince, Green veggies, salad or stir fry, 1/2 avocado or nuts,  100 g rice (39 g protein, 29 g carbs, 16 g fat)

Dinner: 4 oz. wild salmon/fish of choice, Green veggies, salad or stir fry (30 g protein, 0 g carbs, 14 g fat)

HIGH-CARB DAYS: Total intake: 105 g protein, 125 g carbs, 35 g fat

Pre-workout Breakfast: 3 egg whites, 1 whole organic egg, Fruit (e.g., apple), 1/2 cup oatmeal, 1 slice toast or English muffin, 5 g coconut oil, Green veggies (23 g protein, 25 g carbs, 12 g fat)

Snack (20-40 minutes after workout): Same as a low-carb smoothie

Lunch: 4 oz. chicken or 200 g turkey mince, Green veggies, salad or stir fry, 30 g avocado or salad dressing, 100 g white rice (30 g protein, 30 g carbs, 10 g fat)

Dinner: 4 oz. chicken breast or fish 100 g white rice, Green veggies, salad or stir fry (30 g protein, 30 g carbs, 0 g fat)

And the food plan above calls for a minimum of 12 hours of fasting, but Johansson mentions fasting even longer than that, upwards of 15+ hours each day due to filming, which made this addition to her nutrition pillars a perfect match.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

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Scarlett Johansson Workout Routine Research

Scarlett Johansson, like many other celebrities we’ve seen on the site, including those who have had updates to their workouts by getting a “Version Two” has switched up her routine over time.

We support that at SHJ, which is why one of our main Pillars of Success inside our Academy is “Adaptability”.  

It also helps that we have well over 500 workout routines to jump around from, and any exclusive workout packets and updates, including Scarlett Johansson’s workout routine version two can also be obtained upon joining The Academy.

That being said, we do have our original research and our original workout routine for ScarJo that has helped transform countless women here at SHJ.

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.”

She continues by stating:

“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 Johansson Workout Routine

Training Volume:

4-6 days a week

Explanation:

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.

Easy enough?

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Video Link:SHJ YouTube Workout Guide

Scarlett Johansson Workout Day One:

Warm Up:

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

Workout:

5 Rounds:

Run 800m

30 Lunges

15 Power Cleans

20 Step Ups

5 Burpees

Scarlett Johansson Workout Day Two:

Warm Up:

3×5 Burpees

3×10 Lunges

3×15 Sit Ups

Workout:

Back Squats

10-8-5-5-3

Overhead Presses

10-8-5-5-3

Deadlift

10-8-5-5-3

3 Sets of 1-Minute Plank Holds

Ab Circuit: (can be added as extra work to other days)

50 crunches

25 leg raises

25 flutter kicks

15 second reverse superman hold

HIIT Cardio:

15 minutes on and off

1 minute walk – 1 minute jog

5 minute cool-down walk for a total of 20 minutes

Scarlett Johansson Workout Day 3:

Warm Up:

3×5 Push Ups

3×10 Ring Rows

3×15 Box Jumps

Workout:

Jog a 5k (3.1 Miles – Can be done slow and/or “on and off” until you can complete it straight)

Scarlett Johansson Workout Day 4:

Warm Up:

Jog 400m

3×5 Jump Squats

3×10 Burpees

3×15 Assisted Pull Ups (can be subbed for Ring Rows)

Workout:

5 Rounds:

1 Minute of Cardio Kickboxing (can be subbed for a minute of jump rope)

15 Air Squats

10 Sit Ups

5 Burpees

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