Scarlett Johansson on Black Widow Flick: The Avengers Star Looks Uber Fit for Potential Solo Action Role

Scarlett Johansson
Photo credit: Mike Windle / Staff /Getty

Scarlett Johansson is in talks with Marvel about revitalizing her role as Black Widow in The Avengers for a solo Black Widow movie. And the sooner that happens, the better, because Johansson’s fitness level is still up following training for her other Black Widow roles.

Losing weight isn’t exactly an issue for Scarlett Johansson; she’s skinny. Always has been, likely always will be. But if you want to play a Marvel superhero like Black Widow, you need some shape and definition. Building and toning muscle, along with a beefed-up fitness level for a physically demanding role is essential.

Big Gains in a Short Time

With only five or six weeks to get in shape for the role, Johansson went hard on a circuit training program. According to Pop Workouts web site, she trained for 90-minutes, seven days a week (which is insane, but I guess that’s why she gets paid the big bucks!) with her stunt double and celebrity trainer. If you want to give the workouts a try, here’s what Pop Workouts says they looked like:

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Scarlett Johansson’s Black Widow Circuit Training Workout

According to the celebrity workout site, each circuit included 3-4 sets of 25-30 reps, with workouts changing each day.

Monday

  • Fifteen-minute treadmill warm-up. Walk for five minutes to get loose, and sprint for 20 seconds, followed by a 40 second jog/walk. Repeat the sprint/jog cycle for 10-minutes.
  • 20 speed lunges
  • 10 reverse lunges – alternating each leg
  • 10 jump squats
  • 10 jump split squats – alternating each leg
  • 10 medicine ball slams
  • 10 lat pulldown with resistance band
  • 20 BOSU ball hip abductions

Tuesday

  • Warm-up: 15 minutes on treadmill
  • Squats
  • Bicep curls
  • Shoulder press
  • Front kicks
  • Swiss ball alternating dumbbell chest press
  • Tricep extension
  • Weighted walking lunge with glute squeeze
  • Band rows (alternate: do cable rows)
  • Stiff-arm press downs or butterfly rows

Wednesday

  • Warm-up: 15 minutes on treadmill
  • Diagonal walks with mini-bands (10 sets per side)
  • Butterfly steps (5-10 each direction)
  • Lifted heel squat (15 reps each side) with tricep kickbacks
  • Standing leg rotations (10 reps each side)
  • Cross-back lunge with medicine ball pulses
  • Reverse lunge with dumbbell press
  • Side to side speed skaters
  • T-Push-ups

Thursday

  • Warm-up: 15 minutes on treadmill
  • Dumbbell squat and press
  • Bicep curls into overhead press
  • Pushups into side plank
  • Pull-ups
  • Dumbbell tricep extensions (on a stability ball)
  • Stomach crunches x 50 (on BOSU or stability ball)
  • Alternating bicycle crunches x 50 (BOSU Ball)
  • Plank with knee thrust x 50
  • Reverse crunches x 50
  • Core stabilizing hip twists x 50

Friday

  • Warm-up: 15 minutes on treadmill
  • Speed lunges
  • Reverse lunges– alternating each leg
  • Jump squats
  • Jump split squats– alternating each leg
  • Kettlebell swings

Saturday

  • Warm-up: 15 minutes on treadmill
  • Side lateral raises
  • Front lateral raises
  • Bicep curls (on one leg)
  • Bent-over rows
  • Tricep kickbacks
  • V-ups

Sunday

  • Warm-up: 15 minutes on treadmill
  • Shadow boxing (10 minutes)
  • T-pushups
  • Speed lunges
  • T-extensions
  • Jump squats
  • Planks (10 reps hold 30 seconds)

Source:

Davis, C., “Scarlett Johansson Workout: For the Avengers Movie,” popworkouts web site, February 23, 2016; https://www.popworkouts.com/scarlett-johansson-workout-for-avengers-movie/3/, last accessed October 14, 2016.