Last updated on October 2nd, 2024 at 06:24 pm
With our Black Widow Movie finally coming out, it’s about time we get Yelena Belova at SHJ.
We’ve already seen other Black Widow characters and celebrities here at SHJ, but Yelena Belova’s Inspired Workout will take us all the way there.
So far in our Workout Database filled with superhero workouts we’ve seen our Black Widow Inspired Workout (and Black Widow Calisthenics Inspired Workout), Taskmaster Inspired Workout and Red Guardian Inspired Workout.
But superheroes aren’t the only ones we get to break down here.
We have also already had Scarlett Johansson, Florence Pugh and David Harbour here at SHJ as well.
We are obviously going to be breaking down Belova’s abilities more in our workout routine research section, but I think you guys (who don’t already know much about her) are in for a huge treat.
Yelena Belova Stats:
Height: 5’7
Weight: 135 lbs.
Real Name: Yelena Belova
Powers: No
Yelena Belova is right around the same height range as Black Widow.
The only difference is Belova comes in a mere 4 lbs. heavier!
Supergirlย andย Erza Scarletย were our shortest at 5โ5 beforeย Waspย came in at 5โ4 andย Kale,ย Anna and Nina Williamsย matching her there. BUT, now we haveย Cauliflaย at 4โ8 and Sailor Moon at 4โ11!ย ย Katanaย is just behind her at 5โ2.
We hadย Wonder Womanย come in standing 6โ0 tall,ย Mockingbirdย andย Hawkgirlย at 5โ9,ย Mystique,ย Miss Martian, andย Sonya Bladeย at 5โ10, andย Stormย 5โ11.
But the average height for female celebrities on the site is generally more-so ranging from 5โ4-5โ6 โ and ourย Black Widowย is just above that at 5โ7 withย Spider-Gwen,ย Harley Quinnย andย Poison Ivyย at 5โ8.
And, the tallest weโd seen beforeย She-Hulkย wasย Starfireย at 6โ4!
But donโt worry, either way.
Not only are these routines for all shapes and sizes โ they also work for both men and women โ regardless of the gender of the hero!
Grab The Unofficial Marvel Workout Booklet and Unleash Your Inner Superhero!
Yelena Belova Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero.**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I donโt think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You canโt out train your diet, so I want to still give some pillars for nutrition.
You can start by checking outย The Nutrition Pillarsย on the site, but Iโll break down some more information for you guys as well.
Guys likeย Dwayne Johnsonย andย Kevin Hartย incorporate 80/20 dieting with big weekly cheat meals,ย Hugh Jackman,ย Tom Hopper,ย Benedict Cumberbatchย andย Terry Crewsย utilizeย intermittent fastingย (something I use daily as well),ย Ariana Grande,ย Mustafa Shakirย andย Madelaine Petschย areย vegans,ย Brandon Routhย andย Frank Grilloย opt forย paleo, and tons of others utilize their own variations as well.
Itโs all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is whatโs important.
Which is why ourย Academyย 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?ย Check this out.
Take The Marvel Workout Placement Quiz Now!
Yelena Belova Workout Routine Research
Weโve made it to โthe fun partโ.
And, if you donโt know by now, I say that every single time we get to the workout routine research section for character workouts.
To get us started with our research for this Yelona Belova inspired workout we’ll be pulling right from her Wiki Fandom page.
they actually go into some depth for us with her origin section, which they break down as such:
Yelena Fyodorovna Belovaย was trained in theย Red Room Academy, where she claimed her physical test scores exceeded those of her rivalย Black Widow,ย but unlike those who were a part of theย Black Widow Ops Programย she underwent only physical training.ย One of her first known missions was delivering a device which would lower the barriers surroundingย Attilanย to aid in invasion.ย When theย United Statesย and Russian governments sent Natasha Romanova after theย Deathless Frenzy,ย Yuri Stalyenkoย sent Yelena from the Red Room, at her own insistence, to shadow Natasha to ensure that the serum ended up in Russian hands. After being fooled into thinking Natasha was dead, Yelena headed toย Rhapastanย to stopย Colonel Khanย and the Deathless Frenzy. She failed and was captured. It was only through the efforts of Natasha Romanova that Khan’s plans failed, although Yelena learned some important lessons from her failing.
Yes, you’re reading that right…
They say:
“she claimed her physical test scores exceeded those of her rival Black Widow, but unlike thos who were a part of the Black Widow Ops Program she underwent only physical training.”
If that doesn’t put into perspective how much we need to step it up a notch for this training, I’m not sure what will.
Black Widow made the list of our Most Powerful Superheroes With No Powers – so it seems like Yelena Belova might even deserve an honorable mention.
Her abilities and physical strength sections aren’t nearly as in depth as her origins section, but they’re important nonetheless.
Here’s what they give us for her abilities section:
Yelena was extensively trained in espionage and various forms of armed and unarmed combat, being a master martial artist. She is highly intelligent and is an Olympic level gymnast.
Which also leads us into her physical strength section:
The Black Widow possesses the normal human strength of a woman of her age, height, and build who engages in intensive regular exercise.
We have our work cut out for us.
We’re going to actually be building this one around calisthenics and bodyweight training, so the intensity and rep ranges (and overall volume) will be high – and the endurance work and circuits will be very much apparent as well.
Get ready!
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Yelena Belova Workout Routine
Training Volume:
5 days per week
Explanation:
We’re going to have 3 super intense calisthenics training days built around short circuits, a longer circuit devoted to endurance and calisthenics mix and a final day devoted entirely to endurance work.
Want To Upgrade This Workout?
The Superhero Academyย now comes with anย Upgrade Your Workout Toolย 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.
Yelena Belova Workout: Sample Workout Schedule
Monday: Full Body Calisthenics and Circuit A
Tuesday: Black Widow Endurance Training
Wednesday: Full Body Calisthenics and Circuit B
Thursday: Assassin Big Circuit Training
Friday: Full Body Calisthenics and Circuit C
Saturday: Active Off Day
Sunday: Rest Day
Yelena Belova Workout: Full Body Calisthenics and Circuit A
Warm Up:
Run 10 Minutes
Workout:
Hollow Hold
3×30 Seconds
Knee Tucks
3×25
Wide to Close Squats
3×20
Decline Push Ups
3×15
Tricep Extensions
3×12
Chin Ups
3×10
Circuit: 3 Rounds
20 Box Jumps
20 Mountain Climbers
15 Box Jumps
15 Mountain Climbers
10 Box Jumps
10 Mountain Climbers
Yelena Belova Workout: Black Widow Endurance Training
Run Based on Overall Fitness Level:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
Endurance Work Resources:
- Constance Wu Workout Routine and Diet Plan
- Ewan McGregor Workout Routine and Diet Plan
- Kid Flash Workout Routine and Diet Plan
- Grant Gustin Workout Routine and Diet Plan
- How To Continue Training After Your First 5K (Workout Included)
Yelena Belova Workout: Full Body Calisthenics and Circuit B
Warm Up:
Run 10 Minutes
Workout:
L-Sit Hold
3×30 Seconds
Lying Leg Raises
3×25
Alternating Pistol Squats
3×20
Close to Wide Push Ups
3×16
Dips
3×12
Pull Ups
3×10
Circuit: 3 Rounds
20 Double Unders
20 Half Burpees
15 Double Unders
15 Half Burpees
10 Double Unders
10 Half Burpees
Yelena Belova Workout: Assassin Big Circuit Training
Warm Up:
25 Jumping Jacks
25 High Knees
25 Butt Kicks
Workout: Complete 4 Rounds
Run 400M
20 Squats
15 Push Ups
12 Dips
10 Pull Ups
Yelena Belova Workout: Full Body Calisthenics and Circuit C
Warm Up:
Run 10 Minutes
Workout:
Superman Hold
3×30 Seconds
Sit Ups
3×25
Glute Bridges
3×20
Regular Push Ups
3×15
Plank to Push Ups
3×12
Wide Pull Ups
3×10
Circuit: 3 Rounds
20 Burpees
20 Inch Worms
15 Burpees
15 Inch Worms
10 Burpees
10 Inch Worms
Yelena Belova Workout Routine: Optional Additional Training Resources
HIIT Training Resources:
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassinโs Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
Main MMA Training Resources
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
Other MMA Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
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