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scarlett johansson diet workout routine

In this blog post, I’m going to tell you all about Scarlett Johansson’s diet and her intense workout routine!

You probably remember Scarlett from films like The Other Boleyn Girl, Lost in Translation, Don Jon, He’s Just Not That Into You, and of course from The Avengers blockbusters.

Let’s check out just what she does to stay in shape!

scarlett johansson diet workout routine

SCARLETT JOHANSSON DIET

Although she has a great body with awesome curves, Scarlett does need to prepare for certain roles since they are physically quite demanding. There’s usually a lot of jumping, running and hand to hand combat.

I’m not sure what’s her diet like when she’s not preparing for movies, I was able to find out what she does leading up to filming.

THE FIRST AVENGERS MOVIE

Her then trainer Bobby Strom described Scarlett’ diet as being mostly vegan and raw. She ate lots of small meals consisting of lean proteins, salads, veggies, oatmeal and fresh fruits. This was also how she ate while she was filming Iron Man 2.

Here’s what Scarlett might eat in a day while on raw vegan diet:

BREAKFAST – Vanilla Bean and Blueberry Chia Pudding or Oatmeal with fresh fruit

LUNCH – Raw Vegan Spring Rolls

DINNER – Raw Power Zucchini Pasta

SNACK – Raw nuts

THE SCARLETT JOHANSSON DIET WHILE FILMING INFINITY WAR AND ENDGAME

Eric Johnson, Scarlett’s personal trainer kept her on a strict nutrition program over the time that she was filming the last two Avenger’s movies Infinity War and Endgame.

CARB CYCLING

Over this time period, Scarlett practised carb cycling. Carb cycling is a dietary approach during which you alternate your carb intake on a daily, weekly or monthly basis, depending on your needs.

The goal is to give your body carbs when they need it the most, which is in Scarlett’s case when she had intense strength training sessions, and exclude it when your body doesn’t need them as much.

When you do strength training, like weights, your body burns carbs. So when Scarlett did her strength training, she would increase her carb intake which would help her go through the workout. And right before they would start shooting the Avengers, Scarlett would cut her carb intake. You see, when you eat low carb, your body eventually adapts to deriving more energy from fat so typically you will also burn more fat.

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INTERMITTENT FASTING

Scarlett paired her carb cycling sessions with intermittent fasting. She would have her last meal of the day not later than 9 p.m. and she wouldn’t eat for the next 12 hours, sometimes even for longer.

Intermittent fasting can be very beneficial, especially if you do it before your cardio sessions which is exactly what Scarlett did.

How does it work? When you do low to moderate intensity cardio, your body burns stored carbohydrates and fat. If you don’t have as much stored carbs, your body might burn more fat. 

This way Scarlett managed to keep the weight off and power through her intense workouts.

SCARLETT JOHANSSON WORKOUT ROUTINE

Playing an action hero definitely requires you to be in tip top shape – not only toned, but super strong too for explosive moves.

PREPARING FOR HER FIRST TIME IN A CATSUIT

In preparation for the first Avengers movie, Scarlett’s trainer Bobby Strom had her doing 60-90-minute circuit workouts every day of the week.

Her circuits included exercises with dumbbells, medicine balls and resistance bands. Scarlett also had to prepare for her fight scenes, so did some combat training and mixed martial arts.

She usually had 5-10 exercises in one circuit. For each exercise, she would do 25-30 reps and then repeat the circuit 2-4 times.

This is what her weekly schedule looked like. And I have to warn you, it’s super intense. If you are a newbie, this will be too challenging.

MONDAY WORKOUT ROUTINE = FULL BODY CIRCUIT

15 minute treadmill warm-up. Sprint for 20 secs, then jog for 40 secs. Repeat.

  • Speed lunges – 20 reps
  • Reverse lunges – alternating each leg – 10 reps
  • Jump squats – 10 reps
  • Jump split squats – alternating each leg – 10 reps
  • Medicine ball slams – 10 reps
  • Lateral pulldown with resistance band – 10 reps
  • BOSU ball hip abductions – 20 reps

Repeat the circuit 3-4 times.

TUESDAY WORKOUT ROUTINE = FULL BODY CIRCUIT

Do 25-30 reps for each workout and repeat the whole circuit 2-3 times.

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

WEDNESDAY WORKOUT ROUTINE = CORE & LEGS

Circuit: 2-3 sets

  • 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 triceps kickbacks
  • Standing leg rotations (10 reps each side)
  • Cross-back lunge with medicine ball pulses (6 lbs. with 3-5 reps per side)
  • Reverse lunge with dumbbell press (10 reps)
  • Side to side speed skaters (10 reps)
  • T push ups (10 reps)

THURSDAY WORKOUT ROUTINE = TOTAL BODY CIRCUIT (WITH ABS FOCUS)

25-30 reps for each workout. Repeat the circuit 2 times.

Warm-up: 15 minutes on treadmill

  • Dumbbell squat and press
  • Bicep curls into overhead press
  • Pushups into side plank
  • Pull-ups
  • Dumbbell triceps extensions (on a stability ball)
  • Stomach crunches (on BOSU or stability ball)
  • Alternating bicycle crunches (Bosu Ball)
  • Plank with knee thrust
  • Reverse crunches (resistance ball)
  • Core stabilizing hip twists

FRIDAY WORKOUT ROUTINE = PLYOMETRIC CIRCUIT

Circuit: 3-4 rounds (25-30 reps)

Warm-up: 15 minutes on treadmill

  • Speed lunges
  • Reverse lunges – alternating each leg
  • Jump squats
  • Jump split squats – alternating each leg
  • Kettlebell swings

SATURDAY WORKOUT ROUTINE = MUSCLE BUILDING CIRCUIT

Circuit: 3-4 rounds (25-30 reps)

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 WORKOUT ROUTINE = TOTAL BODY CIRCUIT

Circuit: 3-4 sets (25-30 reps)

Warm-up: 15 minutes on treadmill

  • Shadow boxing (10 mins)
  • T push ups
  • Speed lunges
  • T extensions
  • Jump squats
  • Planks (10 reps hold 30 secs)

PREPARING FOR THE LAST TWO AVENGERS FILMS

When she was preparing for Infinity War and Endgame, Scarlett was training with Eric Johnson. He is a certified strength and conditioning trainer and has more ten years of experience.

They would start 4-5 day a week, starting at 6 a.m. and the sessions would last 45-60 minutes.

Here’s what they did:

  • Olympic weightlifting (Scarlett can do a 245-pound deadlift)
  • Gymnastics
  • Kettlebell swings
  • Boxing
  • Yoga
  • Plyometrics
  • Sprints
  • Battle ropes
  • Push ups with a 45-pound plate on Scarlett’s back

DO YOU THINK YOU COULD PREPARE FOR AN ACTION MOVIE?

We probably take it for granted that actresses (and actors) are in amazing shape and wow us with their toned bodies and strength. But there is really so much work that goes into preparing for roles in action films.

Are there any other Hollywood favourites that you’d like to learn more about? Let me know in the comments below.

Love Rachael xx

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

2 comments on “Scarlett Johansson diet and workout routine”

  • Ketsia says:

    I would love to see a post like this on Jenna Dewan. She is so inspiring!!!

    • Diana - Lean Legs Support says:

      Thanks for the suggestion lovely :)

      She sure looks amazing! xx

      Love,
      Diana

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