Last updated on February 3rd, 2021 at 10:08 am
If you were a Superhero…and you had to choose a nurse…
Yeah, I’m pretty sure you’d be happy with Rosario Dawson’s Claire!
Well, maybe you’re not caught up with The Defenders on Netflix, but hopefully you’ve already seen some of the other awesome series that they’ve put out and know who Rosario Dawson portrays.
She’s not the first Defender to hit SHJ, though, we’ve also seen: Mike Colter (aka Luke Cage, aka her boyfriend), Charlie Cox, Jessica Henwick, Finn Jones, Elodie Yung, and even Jon Bernthal!
Yeah, it’s quite a bit.
And, let’s not forget the fact that she has also starred in some other amazing things. Naming a few: Sin City, Seven Pounds, Percy Jackson, and Unstoppable.
Rosario Dawson Stats:
Weight: (approximate) 130 lbs.
Age: 38 years old
Rosario Dawson is actually just slightly taller than the average height of women we see on the site, standing right around the same as Daisy Ridley.
But she’s right around the same stats as the average, which is that 5’4-5’6 range. Those being women like: Olivia Munn, Katie Cassidy, Caity Lotz, Margot Robbie, Jennifer Aniston and more!
And while she’s slightly taller, there are still women that stand above her that we’ve seen at SHJ. Those are ladies like Gal Gadot, Sophie Turner, and Zendaya – with women like Emilia Clarke, Natalie Portman, and Scarlett Johansson standing well below.
But, hey, don’t worry: this routine is going to be made for anyone and everyone to use.
Take The SHJ Program Quiz and find the perfect program for YOU.
Rosario Dawson Diet and Nutrition
In an interview with Shape.com Dawson tells a lot about her past and current dietary guidelines.
Dawson touches on her diet when she was younger in this quote:
“My mom was practicing vegan and raw diets years ago, so I understood eating healthy at a young age,” she says. “We even belonged to the local co-op. I mean, we had Spam too, because we were poor and had to take whatever we could get, but we stopped eating white bread when I was 6.”
The conversation continues and Shape does a great job breaking down something that I really feel touches on something we love.
We know well that every single class within The Superhero Academy (Vikings, Hunter Gatherers, Monks, Samurais, Spartans, Minimalists), are made with the intent of being sustainable and diverse for every one of our members.
The conversation continues with:
These days, Rosario lets her body call the shots. “Whether it craves fresh vegetables or foie gras, nothing makes me feel better than having something I really enjoy,” she says. Rosario eats three to five meals a day, depending on her schedule—most made from scratch at home. “I’m great at salads because I love chopping things up,” she says, “but I also enjoy making dishes like lasagna and coconut rice with pork chops.” And when she wants a glass of wine or dessert, no problem. “The stress you put yourself through for having a treat is probably a thousand times worse for you than the sugar you just had.”
As you can tell, Dawson is diverse with her diet and listens to her body.
This is what works for her!
As a bonus I want to add another quote from Dawson that might help some people. Dawson states:
“I took out dairy from my diet, it’s been helping me with my congestion problems.”
So, she does make certain exemptions, but within moderation.
Take The Free Workout Placement Quiz and find the best free workout for you.
Rosario Dawson Workout Routine Research
In a different article, but what we can assume came from the same interview with Shape.com, Dawson gives us some more great information about her workout!
We learn these things about Dawson’s workout routine:
1. Yoga. Those long, lean arms of Dawson can be credited to regular yoga sessions that are a mix of power, flexibility and core work.
2. Spin. There’s nothing like a good Spin class to get your heart rate up and work those legs. Dawson loves to ride the Spin bike!
3. Everything in moderation. It’s so refreshing that Dawson isn’t about just being a certain size — rather she’s committed to be healthy. When it comes to her diet, Dawson follows the healthy mantra “Everything in moderation!”
I mean, this is pretty awesome.
I know a lot of the ladies within The SHJ Army love these things too.
It’s one of the reasons we released The Jedi Path within The Superhero Academy to give some yoga and meditation in there!
Another quote, from a different source, shows us how much Dawson enjoys running (or, doesn’t…):
“I don’t love running but it is my go-to if I have to get fit for something. It’s [also] really great for singing [because you] get your lungs expanding,”
And, prior to this quote, we’re told:
Rosario’s favorite form of exercise is Pilates, but running is an essential part of her fitness regimen.
So, we’ll keep that in mind when programming her routine!
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Rosario Dawson Workout Routine
3+ days per week
Dawson states that she likes to keep everything in moderation. For that reason I’ll program you 2 days of training, and one day of pilates, yoga, and spin – but you can utilize them all to whichever extent you’d like.
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.
Day One: Running
For running you can choose to stick to a steady pace and grow to further distances each time, or you can switch it up and do some High Intensity Interval Training (HIIT).
So, to start, choose between:
2-3 mile jog
20-30 minutes of HIIT training
1 min on: jog 5.5-9mph
1 min off: walk 2.5-3.5mph
Day Two: Dawson’s Favorite Stuff
Dawson’s favorite training style is pilates, yoga, and spin.
Go out there and take a class, or utilize what we have within The Academy.
The choice is yours, heroes!
Day Three: Bodyweight Training
Dawson mentions training on the go, and running being a great fit for that (aka traveling).
This is a bodyweight circuit you can utilize for that as well:
5 Rounds for Time:
10 Push-ups (or Knee Ups)
20 Mountain Climbers
25 Jumping Lunges
30 Second Plank
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