Last updated on February 16th, 2021 at 10:02 am

Rosa Salazar is making some waves.

In a really good way, of course.

The actress has been in multiple Maze Runner movies, Insurgent from the Divergent Series, recently Bird Box, and is now starring as Alita: Battle Angel.

And, being that I’m specifically naming mostly the nerdy roles, she’s also voiced Copperhead in Batman: Arkham Origins video game!

I dig it.

Oh, and she’s a total babe.

Rosa Salazar Stats:

Height: 5’3

Weight: (approximate) 120 lbs

Age: 33 years old

Rosa Salazar is one of the shorter women we’ve seen on the site.  

Really just missing the average height range by an inch or so.

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.

Rosa Salazar Diet and Nutrition

Rosa Salazar does not have a strict diet.

Instead she choose what is sustainable for her to keep her physique.

Celeb Sizes tells us:

 Though she has lots of indulgences, she makes an effort to focus on consuming clean foods. She’s also currently preparing for her lead role in Alita: Battle Angel. With this, she’s watching her calorie intake more cautiously. She basically avoids eating processed and junk foods. Currently, her diet plan mainly consists of lean proteins, whole grains, and fruits and veggies as well. She also makes sure that she only eats in moderation.

Which is pretty basic calorie counting information.

You know, the “eat in moderation, eat healthy, avoid processed/junk foods…”…etc…etc.

But in reality she’s just eating in a way she knows will keep her at her weight.

Intuitive and sustainable.

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.

Rosa Salazar Workout Routine Research

Normally Rosa Salazar just stays pretty active.

We know how to do that. 

That could be hiking, sports, fun activities, or even just walking.

Things changed a bit for her Alita: Battle Angel training, though. 

For that Salazar took up mixed martial arts and battle training.

Here’s a compilation from another YouTube Channel of her mixed martial arts posts to Instagram while training for Alita:

This is definitely something we can get behind!

Thankfully for us we have our MMA Coach Derek inside The Academy that has also been awesome enough to program us some workouts to be hosted on the site as well.

That’s what we’ll be utilizing to re-create Salazar’s Alita style training.

Are you ready?

Rosa Salazar Workout Routine

Training Volume:

3-5 days per week

Explanation:

Most of Coach Derek’s programs are a few days a week. Some can also be easily inserted within other styles of training.  I will also give you a nice day to insert 2-3 times a week for activity style movements.  I’ll list some activities but also give some option cardio.

Want To Upgrade This Workout?

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Rosa Salazar Workout: Mixed Martial Arts Training

Choose a mixed martial arts program below:

Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

The Parkour Workout (Nightrunner) designed by Academy member Felix also has body weight programming attached to it you should be utilizing on this day.

**And the Daredevil workout also has some beginner Parkour as well.**

Rosa Salazar Workout: Activity Day

Prior to battle training for Alita: Battle Angel, Rosa Salazar was maintaining a slim and toned physique by staying active. I’ll list some cardio options, and also some optional activity to help you burn some extra calories.

Optional Activity:

Hiking, sports, yoga, Pilates, spin class, walking, swimming, etc.

Optional Cardio Options:

I generally do HIIT for 20-30 minutes

HIIT Training:

Bike: 1 min on (RPMs above 100, level 5-10), 1 min off (Steady RPMs, level 1-5)

Treadmill: 1 min on: (Run 5.5-10 mph), 1 min off (Walk 2.0-3.5 mph)

Varied Cardio Options:

I generally vary my cardio 15-30 min each, 2-4 options

Elliptical, Treadmill, Stair Master, Bike, Row

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• Research from over 300 of The World's Top Celebrities, their workouts, diets and lifestyles; picked apart and analyzed.
• How these celebrities REALLY transform & sustain their results.
• Dozens and dozens of Celebrity Case Studies showing exactly how YOU can achieve The Superhero Physique
  
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• Strategies on how YOU can take all that has been compiled from this research to create your path to the sustainable Hollywood Physique

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