Last updated on October 2nd, 2021 at 09:53 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:
Weight: 135 lbs.
Real Name: Yelena Belova
Yelena Belova is right around the same height range as Black Widow.
The only difference is Belova comes in a mere 4 lbs. heavier!
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!
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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 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.
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Yelena Belova Workout Routine 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.
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 Belova was trained in the Red Room Academy, where she claimed her physical test scores exceeded those of her rival Black Widow, but unlike those who were a part of the Black Widow Ops Program she underwent only physical training. One of her first known missions was delivering a device which would lower the barriers surrounding Attilan to aid in invasion. When the United States and Russian governments sent Natasha Romanova after the Deathless Frenzy, Yuri Stalyenko 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 to Rhapastan to stop Colonel Khan 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…
“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.
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Yelena Belova Workout Routine
5 days per week
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.
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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
Run 10 Minutes
Wide to Close Squats
Decline Push Ups
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
Run 10 Minutes
Lying Leg Raises
Alternating Pistol Squats
Close to Wide Push Ups
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
25 Jumping Jacks
25 High Knees
25 Butt Kicks
Workout: Complete 4 Rounds
15 Push Ups
10 Pull Ups
Yelena Belova Workout: Full Body Calisthenics and Circuit C
Run 10 Minutes
Regular Push Ups
Plank to Push Ups
Wide Pull Ups
Circuit: 3 Rounds
20 Inch Worms
15 Inch Worms
10 Inch Worms
Yelena Belova Workout Routine: Optional Additional Training Resources
HIIT Training Resources:
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassin’s 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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More than 10 Workouts for Future Avengers, SHIELD Agents, X-Men, New Warriors, Nova Corps and Everyone in Between!
(Unofficial Workouts Inspired by Characters)