Last updated on October 15th, 2021 at 06:22 pm
After having our Tracee Ellis Ross workout and diet last week, it felt like a perfect time to get a Dakota Johnson workout routine up as well.
Ross and Johnson are starring in The High Note together.
Of course we’ve already seen her co-star of The Fifty Shades movies: Jamie Dornan workout and diet.
But, somehow we slipped over Dakota Johnson. And today we amend that.
Johnson has starred in all three Fifty Shades movies, Black Mass, A Bigger Splash, How To Be Single, Suspiria, Bad Times at the El Royale, The Peanut Butter Falcon, and many more!
And now we’re going to find out just how she prepared to strip down and play Anastasia Steele.
Dakota Johnson Stats:
Weight: (approximate) 119 lbs.
Age: 30 years old
Dakota Johnson is an inch or so above the average height we’re used to seeing among celebrity women at SHJ.
Although the 5’7-5’8 range is one we’re seeing more and more often.
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.
But, either way, don’t worry.
I write these routines for anyone and everyone.
Take The SHJ Program Quiz and find the perfect program for YOU.
Dakota Johnson Diet and Nutrition
Dakota Johnson was already thin before the Fifty Shades movies started filming.
So there wasn’t weight to be lost, but rather a goal to tone muscle.
In an interview with Women’s Health, this is what WH and her trainer tells us about her diet:
Food wise, Dakota had her own healthy meal delivery service but Romanoa had her following her 3-2-1 principles.
“It’s just proportions, when to eat, smaller meals and more meals.”
“So things like having three meals a day, two snacks and a minimum of one litre of water a day.”
Breakfast usually included complex carbs like oatmeal as well as a poached egg.
“[I recommend] leaner meat and fish, salads, and definitely eating in a way that the food is grilled, not fried.”
“Every now and then, you have that glass of wine, but you’re not drinking a bottle of wine every night. You have to just moderate yourself.”
And in another interview with Healthista, her trainer, Romanoa, is quoted saying similar information (but enough to warrant another perspective of it):
Q: Did you work with Johnson and Dornan on their diets as well?
A: I didn’t have to because they seemed to have a good knowledge of it. I suggested a little more protein for Jamie and ways to get more protein intake. Dakota had a food delivery service that she was comfortable with. They pretty much followed the principles that I speak about in my 3-2-1 nutrition plan. It’s just proportions, when to eat, smaller meals and more meals. If you’re thinking breakfast, complex carbs like oatmeal and a poached egg are great. [I recommend] leaner meat and fish, salads, and definitely eating in a way that the food is grilled, not fried. Every now and then, you have that glass of wine, but you’re not drinking a bottle of wine every night. You have to just moderate yourself.
For the most part is seems like Johnson’s regular diet was keeping her slim and fairly toned (with the exception of not training as much), and her trainer didn’t have to make that many changes.
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.
Curious what the Top Diets Among Celebrities actually are? Check it out.
Take The Free Workout Placement Quiz and find the best free workout for you.
Dakota Johnson Workout Routine Research
Continuing on with her interview with Healthista, Romanoa (Johnson’s trainer), gives more information pertaining to her actual workout routine and training schedule.
Here’s what they share from the interview:
“Dakota was already fairly lean, so it’s not like there was weight to lose,” Romanoa told Healthista. “She wanted to be more toned, and for toning, you definitely need resistance. You also need to just do it the right amount of time and intensity.”
Romanoa says that the 28-year-old was put through her paces, four times a week with high intensity body weight and light weight exercises.
“It was more of a dancer type approach. Much of our warm up was stretching. Then we would go down onto the floor and do more of the body strength, walking planks and things like that. Then abs, which was more pilates-based. Then legs, which was a lot of the lying down leg stuff.”
As I said, there wasn’t much weight to lose, so the main focus was muscle toning.
And Vogue also has a lot of information about Dakota Johnson’s training as well.
While filming in Vancouver and Seattle away from Peterson and Duke, Johnson mixed yoga classes with a 45-minute personalized routine from Duke. Key were light 3-to-5-pound hand weights; a 4-pound medicine ball, which she used for side lunges; and a chair to hold onto. Here, Duke breaks down the moves—just in time for Valentine’s Day.
And they even share five different variations of exercises Johnson would use!
I’ll share those below in the full workout routine.
On top of those awesome workouts shared by Vogue, Healthista shares a full 25 minute workout routine as well.
Paired with Johnson’s love for yoga, and treadmill cardio she does at home (or outside), we have a full workout routine for you!
Think you can handle it?
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Dakota Johnson Workout Routine
3-5 days per week
We’re going to be training like Dakota Johnson by utilizing a 25 min workout shared by her trainer for Fifty Shades, and exercises shared by Vogue that she used while filming in Vancouver and Seattle. We’ll combine this with cardio (Johnson incorporates her own running at home and outside), with yoga, which Johnson is a huge fan of!
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Dakota Johnson Workout: Sample Workout Routine Schedule
Monday: Healthista 25 Minute Workout
Wednesday: Vogue Workout
Friday: Healthista 25 Minute Workout
Sunday: Rest Day
Dakota Johnson Workout: Healthista 25 Minute Workout
**This article is shared by Healthista from the interview with Johnson’s trainer, Romanoa.**
The workout without repeating circuits is roughly 25 minutes.
Warm up – 2 minutes easy row
Rowing intervals. 5 minutes. Use resistance of at least 80 per cent (moderate). Increase intensity by pushing and pulling harder. Don’t worry too much about the speed and keep form. OR running intervals. 30 seconds sprint. 30 seconds rest. Repeat 5 times
Without equipment, dancing in place or do intervals going up and down the stairs in your home for 5 minutes. Or jumprope for 3 minutes (because it is harder).
Circuit 1 – back and shoulders
Using light weights of 3-5 pounds
- Reverse fly – 10 reps with right leg forward and 10 reps with left leg forward.
Start by take a giant step forward with one leg and hinge forward at the hips holding dumbbells. Arms hang below your chest, head looks slightly down and in front of forward leg. Continue to hinge forward at the waist as you fift arms to almost parallel by squeezing shoulder blades together, pause at the top then lower slowly.
- Half circle over head – 8 reps
Begin by standing tall arms by side holding dumbells palms forward. Raise arms in half circle to touch at the top, slowly lower back to start.
- Hug a tree – 8 reps
Begin standing tall arms by side holding dumbells palms forward. Raise arms half way parallel to shoulders then, as if hugging a tree, move arms slightly rounded and forward infront of chest to touch knuckles. Pause and return by oening arms back to parallel and lower.
- Lateral Raises – 8 reps
Begin standing tall, with arms by your sides holding dumbbells, palms facing toward thighs. Raise your arms to the sides as you simultaneously rotate the heads of the dumbbells to face the ground. Imagine holding a jug of water and pouring out the water as you raise arms.
Pause at the top, then lower slowly.
- Wall Flatteners – 20 reps
Stand with your back against a wall, knees slightly bent, arms at 90 degrees against the wall.
Keep wrists and elbows against the wall and raise them six inches straight up, then lower to start.
Repeat circuit 2-3 times.
Rowing or running intervals.
Circuit 2 – abs and triceps
Using light weights of 3-5 pounds
- Lying Leg and Triceps Extension – 20 reps
Lie on your back with your knees in tabletop, abs contracted, belly button pulled in. Hold your dumbbells in your hands with palms facing each other, elbows bent (make sure to not move your arms as you do this move). On an exhale, extend your legs on an angle (keep them higher if your back is weak, or reach your legs lower to the ground if you have stronger abs). Simultaneously perform a triceps extension by raising the dumbbells up toward the ceiling. Inhale, and lower arms back to start as you release legs back to tabletop.
- Oblique rotation – 10 reps
Begin sitting with your legs extended with a slight knee bend, holding dumbbells in each hand and arms extended forward. Lean back, keeping your abs contracted, and avoid a rounded back. Leading with your right arm, rotate to the right as far as you can, then back to center. Rotate to the left as far as you can, then back to center. Complete the move by sitting up tall, simultaneously raising both arms above the head.
- Walking Plank – 20 reps
Begin at the top of push-up, and lower onto your right forearm. Then, lower onto your left forearm. Here you’ll be in elbow plank position. Push up onto your right palm, then push up onto your left palm, ending up in high plank (top of a push-up). Repeat right-left-right-left for 10 reps, then try left-right-left-right for 10 more walking planks.
Repeat circuit 2-3 times
Rowing or running intervals
Circuit 3 – core
- Side plank rotation with hip lift – 10 reps on each side.
Begin in a side plank, holding a dumbbell in your top hand, arm extended upward. Rotate toward the mat as you lower your arm, and reach it beneath your body while lifting your hips as high as you can.
Repeat once more.
Dakota Johnson Workout: Vogue Workout Routine
**These are exercises shared by Vogue that are intended to replicate the training Johnson did while filming in Vancouver and Seattle.**
THE PUSH-UP TRI-FECTOR
Equipment: Two small towels or a pair of gliders Muscles Targeted: Abs, arms, chest, back and legs, plus the heart with its cardiovascular kick! Reps: Three sets
- Starting in plank position, hands a little wider than shoulder-width apart, place a towel or glider under each foot.
- Start with one push-up. If you’re unable to do a full push-up, remain in plank position.
- Transition into basic pull-ins, bringing your knees toward your shoulders, then straight back three times in a smooth movement. Complete three mountain-climbers.
- Go directly into three pull-ins with open/close legs at the end.
- Rest for 30 to 60 seconds.
- Repeat 2 more times.
Equipment needed: A chair; a weighted bar for balance Muscles worked: Every muscle fiber in your hips, thighs, and buttocks Reps: Three sets of 8 to 12 reps on each leg
- Stand in the power position, feet slightly apart.
- Place your left hand on your hip. Hold onto a chair or body bar for support.
- Lift your right leg so it’s bent at a 90° angle and your knees are even with your hip.
- Swing your right leg back into a deep lunge position so that it’s bent as close to 90° as possible, with the ball of the foot on the ground (heel lifted). Your left leg should form a 90° angle, with your knee directly over your ankle.
- Return to the starting position but don’t pause. Immediately flow into the next rep in a fluid motion. Complete a full set (8 to 12 reps) without pausing, and then switch sides.
NEW YORK BOOTY LIFT TRI-FECTOR
Equipment needed: 2 lb. to 5 lb. weights in each hand Muscles worked: Butt, thighs, and arms Reps: Three sets of 8 to 12 reps on each leg
- Start in a lunge position with a weight in each hand making sure your front knee is directly in line with your heel. Lunge up and down as you do a bicep curl with each movement for a count of 8 or 12.
- Hold the last rep in the lunge position.
- Straighten the back leg, lifting the heel off the floor and staying on the ball of the foot.
- Moving the upper torso only, rock forward and back 8 to 12 times, making sure to keep your back and arms straight without rounding shoulders.
- Hold the last rep; slowly pull your elbows behind you, and without moving your legs or upper body, do 8 to12 triceps kick-backs. Switch legs and complete full circuit before resting.
PUSH, PULL, KICK-BACK
Equipment: 2 lb. to 3 lb. weights in each hand Muscles targeted: Chest, back, shoulders, triceps (bonus: booty and thighs get a nice burn!) Reps: Three sets of 12 reps
- Assume a squat position with your legs bent about 45 degrees.
- Hold a weight in each hand with arms bent so that weights are positioned just in front of your chest, palms facing each other.
- Extend your arms straight out in front of you, pushing the weights forward.
- Bend your elbows, squeeze your shoulder blades together, and pull the weights back to either side of your chest. Straighten your arms out behind you.
Equipment needed: Chair Muscles worked: Glute and hips Reps: Three sets of 12 reps on each leg
- Stand with feet hip-width apart, lean forward from your hips and grasp the back of the chair so that your back is flat and parallel to the floor.
- Raise and extend your right leg straight out behind you, allowing your left leg to bend slightly.
- Pulse your right leg up and down 12 times.
- Pull your right knee to your chest and then extend the leg back out 12 times.
- Bend right leg so your knees are in line and your right shin parallel to the floor.
- Lift your bent right leg out to the side, extending it straight out at the top of the lift. Lower, and repeat 12 times.
- Switch legs.
Dakota Johnson Workout: Yoga
Dakota Johnson is a big fan of yoga. She enjoys Bikram Yoga, but also mixes it up as well.
On a more sustainable basis Johnson is said to do yoga a few times a week and her own cardio at home our outside.
A few times a week do some yoga from The Academy, YouTube, or even a local class.
Dakota Johnson Workout: Cardio
As I mentioned, Dakota Johnson also adds in her own cardio sessions.
You can do this in a run/walk variation, or jump on other variations of cardio as well to make up for it.
This can be:
- High Incline Walk
But, I personally recommend:
- Beginner: 1-3 Mile Run
- Intermediate: 3-5 Mile Run
- Advanced: 5+ Mile Run
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