Last updated on October 2nd, 2021 at 09:51 pm
It’s time for some more calisthenics workouts.
Starting with our Black Widow Calisthenics Workout!
Who better to lead the way than our Russian assassin?
We’re going to be training like an Avenger with strictly bodyweight movements for this one and taking a piece right out of our Ultimate Calisthenics Workout and Guide.
We’ve seen a handful of other calisthenics oriented workouts (which can also be found on our Ultimate Workout and Guide), and now with the SHJ Army loving them, we’re bringing more from characters we’ve already seen (the BIG names).
If you’re looking for our original Black Widow Workout that can be found here, and we also have Scarlett Johansson’s Workout Routine and Diet Plan as well for you!
Black Widow Stats:
Height: 5’7
Weight: 131 lbs.
Real Name: Natasha Romanova
Powers: No
Natasha is actually quite tall when compared to females we’ve seen.
She would actually be considered above average height if we compared her to female celebs.
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11! Katana is just behind her at 5’2.
We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.
But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.
And, the tallest we’d seen before She-Hulk was Starfire at 6’4!
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.
Grab The Unofficial Marvel Workout Booklet and Unleash Your Inner Superhero!
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 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 Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, 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.
It’s all about sustainability.
AND, 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 (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
Take The Marvel Workout Placement Quiz Now!
Black Widow Workout Routine Information (and Research)
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
Technically we’ve already seen this part for Black Widow, but I think it’s fun to see fun information and biographies on the characters multiple times.
That’s part of the reason we do multiple inspired workouts from each character in different categories like this one.
For this bio I’ll actually be pulling from our Marvel Cinematic Universe this time, and her Wiki Fandom there tells us:
Natalia Alianovna “Natasha” Romanoff, also known as Black Widow, was one of the most talented spies and assassins in the entire world and a founding member of the Avengers. Originally a KGB operative and dangerous assassin, Romanoff was recruited into S.H.I.E.L.D. by Clint Barton. Having extensive mastery in martial arts and armed with her Widow’s Bite, Black Widow became one of S.H.I.E.L.D.’s most efficient agents. During one mission, she was sent undercover into Stark Industries to watch Tony Stark due to the fear that he was dying. During this mission, Romanoff assisted Stark with defeating Ivan Vanko’s terrorist plots against him.
Natasha also has a LONG list of abilities.
Along with being a master assassin, master marksman, master spy and master martial artist, her Wiki Fandom also tells us this about her acrobatic ability:
Master Acrobat: Romanoff was highly skilled in incorporating gymnastics and acrobatics into her fighting style as she battles opponents. During her fight within Hammer Industries Headquarters, Romanoff used these skills to defeat the guards. During the Chitauri Invasion, she got to ride a Chitauri Chariot by using her acrobatics to commandeer it.
This makes her the perfect candidate to lead off some more of our calisthenics workouts, especially full force ahead into this new category of re-going over some characters we’ve already had inspired workouts from.
Natasha is also extremely agile and strong for her size (and lack of powers) so we’ll be using calisthenics to get stronger, but we’ll also be incorporating endurance work that’ll allow us to really embody Black Widow’s overall skill set.
So be ready for high volume and a kickass workout, because training to become Black Widow is not going to be easy!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Black Widow Calisthenics Workout Routine
Training Volume:
5 days per week
Explanation:
We’re going to be working with super intense calisthenics circuits 3 days a week and then 2 days devoted to endurance, one of which will be high intensity and the other will be long distance.
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 & traditional pyramid training, straight sets, super sets, progressive overload and more.
Black Widow Calisthenics Workout: Sample Workout Schedule
Monday: Calisthenics Circuit A
Tuesday: Long Distance Cardio
Wednesday: Calisthenics Circuit B
Thursday: High Intensity Interval Training Sprints
Friday: Calisthenics Circuit C
Saturday: Active Rest Day
Sunday: Rest Day
Black Widow Calisthenics Workout: Calisthenics Circuit A
Warm Up:
2×30 Jumping Jacks
2×30 Butt Kickers
2×30 High Knees
Workout:
Complete 5 Rounds for Time
50 Bicycle Crunches
40 Mountain Climbers
30 Jump Squats
20 Clap Push Ups
10 Burpees
Black Widow Calisthenics Workout: Calisthenics Circuit B
Warm Up:
2×30 Jumping Jacks
2×30 Butt Kickers
2×30 High Knees
Workout:
Complete 2 Rounds for Time
25 Pike Push Ups
50 Push Ups
50 Lying Leg Raises w/ Hip Thrust
50 Alternating Pistol Squats
50 V-Ups
25 Pike Push Ups
Black Widow Calisthenics Workout: Calisthenics Circuit C
Warm Up:
2×30 Jumping Jacks
2×30 Butt Kickers
2×30 High Knees
Workout:
Complete 3 Rounds for Time
50 Push Ups
50 Jumping Lunges
50 Dips
50 Second Plank
Black Widow Calisthenics Workout: Long Distance Cardio
For this one we’re going to work with scaling based on your fitness level.
Beginners: Run 3-5 Miles
Intermediate: Run 5-7.5 Miles
Advanced: Run 10+ Miles
Black Widow Calisthenics Workout: High Intensity Interval Training
Complete 30-45 Minutes Worth of “On and Off” Sprints
On: Sprint for 60 Seconds
Off: Walk for 60 Seconds
Rinse and Repeat for Entire Duration
Join The Superhero Academy and start unleashing your inner SuperHuman.
GRAB THE UNOFFICIAL MARVEL WORKOUT BOOKLET!
More than 10 Workouts for Future Avengers, SHIELD Agents, X-Men, New Warriors, Nova Corps and Everyone in Between!
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
