Last updated on January 23rd, 2022 at 06:54 pm
Black Widow is easily one of the most badass female superheroes.
I cannot wait until we finally get a solo movie for her.
I can nerd out and tell you guys all about the fact that I’ve even read the books about Black Widow by Margaret Stohl: Forever Red and Red Vengeance, but instead we’ll move on to the article and research itself.
Black Widow is going to be our second female superhero that we’ve had on the site completely based around a hero, with Wonder Woman coming in first.
That being said, we’ve also seen their on-screen celebrities on the site way beforehand. Those being of course Scarlett Johansson, and Gal Gadot.
Black Widow Stats:
Height: 5’7
Weight: 131 lbs.
Real Name: Natasha Romanova
Powers: No
Black Widow is actually above average height if compared to celebrities on the site.
We had Wonder Woman come in standing 6’0 tall in our last female article, but the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – so Black Widow is just above that.
We’ve seen a bunch of male heroes and had Superman at 6’3, and both Cap and Batman at 6’2, with Moon Knight right there with them, and Aquaman at 6’1. Of course, Thor and Hulk range taller 6’6+, so we’re actually used to heroes coming in on the taller side.
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero!
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Black Widow Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The Hulk may get something specifically different**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.
That being said, I also recommend tracking and paying attention to protein intake.
BUT, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, Superhumans) to allow people to choose what is right for YOU!
Oh, and if you’re down with calorie counting instead, that’s always an option as well. It’s just important to be aware of specific rules and precision while counting.
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Black Widow Workout Routine Research
Now it’s time to talk about Black Widows “powers” and abilities, and what is going to form our workout routine.
This is what I refer to as “the fun part”.
I know above I put “No” next to powers, but I’m going to list what Marvel’s site has under powers for Black Widow here anyways:
Government treatments have slowed her aging, augmented her immune system and enhanced her physical durability.
So, in some comics Black Widow is actually slightly enhanced.
The Black Widow I know is just a freakin’ kick-ass assassin.
And, these will kind of stack on top and repeat some of what I just named, but here is what Wiki says are Black Widow’s abilities:
- Expert tactician,
- Martial Artist
- Secret Agent
- Slowed aging,
- Enhanced immune system
- Expert marksman
- Mastery of various other weapons via gauntlets: grappling hook, knock out gas, taser explosives, tear gas, pellets, radio transmitter
I like reading it in a list better anyways.
Black Widow is such a badass, actually, one of our paths in The Academy is based around her and Black Panther – which was later swapped to being named “The Gymnastics Path”.
I don’t know about you, but I tend to really like heroes that started without/don’t have abilities or enhancements.
But, let’s get on with the workout, shall we?
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Black Widow Workout Routine
Training Volume:
4 days per week
Explanation:
We’re talking about Black Widow here! This routine is pretty brutal. BUT, it’s effective and will leave you sore and wanting more. There are 4 days of programmed training, and the other 1-2 days can be added as activity or mixed martial arts training. All heroes should know how to defend themselves.
What you need to know:
A Superset means you’re performing those movements back to back. If a movement is part of “Superset 1” it’s part of the grouping of movements in that superset and you perform them back to back and then proceed to break and do another set [of those movements] after.
HIIT stands for High Intensity Interval Training. Do one minute ON (sprint 6-10mph) and one minute OFF (walk 2.5-3.3mph) for 25 minutes. That means you go back and forth every minute for the duration. On, off, on, off, etc.
When lifting your initial lifts/compounds (especially), you should be using pyramid training.
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Day 1: Jog and Squat
-Jog: 1 mile
-Knees to elbows: 3X10-circuit 1
-Pull Ups: 3X10-circuit 1
-Wall Balls: 3X10-circuit 1
-Push Ups: 3X10-circuit 1
-Burpees: 3X10-circuit 1
-Squats: 3X10-super set 1
-Dips: 3X10-super set 1
-L Sit Hold: 3X1 min-super set 1
-Heavy Bag: 3X1 min-super set 2
-Man Makers: 3X10-super set 2
-Crunches: 3X20-super set 3
-Leg Raises: 3X20-super set 3
-Plank: 3X1 min-super set 3
Day 2: Jog and Power Clean
-Jog: 1 mile
-Knees to elbows: 3X10-circuit 1
-Pull Ups: 3X10-circuit 1
-Wall Balls: 3X10-circuit 1
-Push Ups: 3X10-circuit 1
-Burpees: 3X10-circuit 1
-Power Clean: 3X10-super set 1
-1 leg squats: 3X10(each)-super set 1
-L Sit Hold: 3X1 min-super set 1
-Shadow Box: 3X1 min-super set 2
-Man Makers: 3X10-super set 2
-Crunches: 3X20-super set 3
-Flutter Kicks: 3X20-super set 3
-Reverse Superman Hold: 3X1 min-super set 3
Day 3: Jog and Deadlift
-Jog: 1 mile
-Knees to elbows: 3X10-circuit 1
-Pull Ups: 3X10-circuit 1
-Wall Balls: 3X10-circuit 1
-Push Ups: 3X10-circuit 1
-Burpees: 3X10-circuit 1
-Deadlift: 3X10-super set 1
-Wall Climbs: 3X10-super set 1
-L Sit Hold: 3X1 min-super set 1
-Heavy Bag: 3X1 min-super set 2
-Man Makers: 3X10-super set 2
-Crunches: 3X20-super set 3
-Leg Raises: 3X20-super set 3
-Plank: 3X1 min-super set 3
Day 4: Jog and Press
-Jog: 1 mile
-Knees to elbows: 3X10-circuit 1
-Pull Ups: 3X10-circuit 1
-Wall Balls: 3X10-circuit 1
-Push Ups: 3X10-circuit 1
-Burpees: 3X10-circuit 1
-Overhead Press: 3X10-super set 1
-Box Jumps: 3X10-super set 1
-L Sit Hold: 3X1 min-super set 1
-Shadow Box: 3X1 min-super set 2
-Man Makers: 3X10-super set 2
-Crunches: 3X20-super set 3
-Flutter Kicks: 3X20-super set 3
-Reverse Superman Hold: 3X1 min-super set 3
Bonus 1-2 Days: Activity, Parkour and MMA
All heroes should know how to defend themselves.
Mixed Martial Arts Resources
Parkour Training Resource
- Nightrunner Workout Routine
- This Nightrunner Workout has both Calisthenics AND Parkour for you.
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