Scarlett Johansson Workout: For The Avengers Movie

scarlett johansson as the black widow

Scarlett Johansson Workout

Scarlett Johansson takes care of business as the Black Widow, recruiting the perfect team and fighting her foes aggressively. She stars as Natasha Romanoff in The Avengers, Iron Man 2, Captain America and The Avengers: Age of Ultron.

The main challenge of the Scarlett Johansson workout is finding the balance between losing weight and toning muscle. The workout has to get her in shape to fit into the Lycra black catsuit she uses in the movies. But, she also wants to look tough for her role as the Black Widow.

Scarlett Johansson Black Widow Workout

On getting Scarlett ready to play the Black Widow:

On the first day that I worked out with Scarlett she was terrified about getting her body ready for Iron Man 2. A cat suit is not forgiving. You want to be in the best shape you can be because you’re wearing a lycra suit and its going to be seen by millions of people.

The Scarlett Johansson workout needed to tone her down while getting her ready to fight the bad guys. While fighting Loki’s army was a workout in itself, Scarlett Johansson tapped the same trainer she used for Iron Man 2, Bobby Strom. To get in shape for the physically demanding role, Scarlett Johansson only had six weeks to get in shape with celebrity trainer Bobby Strom before filming.

When I met BobBy, the first thing I said was, ‘I have to wear a Lycra catsuit’! He was like ‘Calm down, and walk on this treadmill.’

bobby strom personal trainer to the stars

Her trainer, Bobby Strom, is also well known for getting Scarlett’s former beau, Ryan Reynolds, the physique he had in Blade, The Green Lantern, and Wolverine. While finishing her movie with Matt Damon, We Bought A Zoo, she had to start getting in shape for The Avengers. She only had 5-6 weeks to fit into her black Lycra cat suit, so she had to move fast.  The Scarlett Johansson workout was 7 days a week, in durations of a 90 minute workout each day.

Scarlett Johansson Workout Routine

The aim in the Scarlett Johansson workout is usually 3-4 sets of 25 to 30 reps at once. To vary it up, her workouts would be broken down into somewhere around:

  • 4 circuits of 5 exercises
  • 2 circuits of 10 exercises

scarlett johannson allure magazine cover

Scarlett Johansson Monday Workout Routine = Total Body Circuit

15 minutes Treadmill warm-up. Sprint for 20 secs, then jog for 40 secs. Repeat.

Bobby Strom, Scarlett Johansson’s trainer, says that during her treadmill warm-ups:

I would wrap a band around her and pulled her backwards as she tried to sprint.

Scarlett Johansson Tuesday Workout Routine = Total Body Circuit

Total Body Circuit: 3-4 sets of 25-30 reps (see video for instruction)

  • Warm-up: 15 minutes on treadmill
  • Squats (4 exercises are a combo)
  • Bicep Curls
  • Shoulder Press
  • Front Kicks
  • Swiss Ball Alternating Dumbbell Chest Press
  • Superset with Tricep Extension
  • Weighted Walking Lunge with Glute Squeeze
  • Band Rows (alternate: use Cable Rows)
  • Stiff-arm Pressdowns or Butterfly Rows

Here is another of Bobby Strom’s clients, Adrianne Palicki (G.I. Joe, Wonder Woman, Red Dawn). She is doing the workout listed above:


  1. I simply want to mention I’m very new to working out, and this Scarlett Johannsson workout really inspires me.

  2. Thanks, I’ve recently been looking for information about this topic for a long time. Your information on the Scarlett Johansson workout is the greatest I’ve found out so far.

  3. I’m really excited about doing this workout! I could only do the warmup for day 1 yesterday, but I’m going to keep going with it and do as much as I can every day. Do you have any substitutions for pullups/assisted pullups? My gym doesn’t have anything for assisted pullups and I don’t have the strength to do any sort of pull up.

    Thank you so much!

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