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Scarlett Johansson Workout and Diet Plan



Whether you’ve seen any Marvel films or not. Everyone knows how amazing Scarlett Johansson looked as the Black Widow.

And who wouldn’t want to look like a superhero?!

For this reason, we’ve gone through the trouble of researching Scarlett’s workout routine and diet plan – so you can work towards sculpting a similar figure.

Scarlett Johanson Workout

Warm Up

Everyone should know the importance of warming up. Either that, or you’ve pulled a muscle after not warming up before.

Anyway, warming up not only reduces the risk of cramping during your workout – it also activates your muscles so you perform at your best.

For this reason, we recommend spending 2-3 minutes on the rowing machine or jogging on the treadmill.

What to do: 

  • 2-3 mins – Rowing Machine
  • 2-3 mins – Treadmill
  • And 2 sets of 10 pull ups

1. Box Jumps

scarlett johansson performing box jumps during her workout

As Scarlett Johansson performed a lot of cardio extensive exercises – you’ll be starting with box jumps.

This will get your blood pumping and further ensure your muscles are fully activated. You can perform this on a high stool, bench, or a plyometric foam box.

If you don’t have any equipment available, then simply perform some jump squats instead.

What to do: 

  • 4 sets of 20 reps – Box Jumps
  • Alternatively, perform 4 sets of 20 – Jump Squats
  • 1 minute rest between sets

2. Clean and Jerks

Excellent clean & jerk form


You should be fully warmed up now. So you’ll be heading into a compound lift here – clean and jerks.

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Look at the picture if you’re unsure what to do. But start with a low weight, to avoid injury (if you’re new to weight-lifting).

What to do: 

  • 4 sets of 10 – Clean and Jerks
  • 1 minute rest between sets

3. Walking Lunges


The focus is back to your lower body with walking lunges. You’ll be able to see what this is from the picture above.

If you’ve been training for a while; hold some dumbbells while performing this exercise.

What to do: 

  • 4 sets of 30 meters – Walking Lunges

4. Bicep Curl & Push Ups (Superset)

scarlett johansson bicep curls and push ups superset

You can’t be a female superhero without having toned arms. So you’ll be performing a superset of bicep curls and push-ups for this reason.

What are supersets? Basically, after you perform your bicep curls, you’ll move straight into the push ups without any rest – when you’re done, that’s 1 set done.

What to do: 

  • 4 sets of 10 bicep curls and 10 press ups (supersets)

5. Sprints

scarlett johansson performing sprints during her workout

Scarlett Johansson mentioned sprints are her favorite exercise; so we saved the best till last here…

After these sprints, you shouldn’t have any energy left in the tank. But the good news is you can go home when you’re finished.

You can either perform this outside, on a treadmill, or in a sports hall.

What to do: 

  • 5 mins – 10 second sprints
  • 1 minute rest between sets

Cool Down

Congratulations. If you’re not throwing up in a bin.

5 minutes of sprinting is hard, but you’ll be on your way to sculping a Black Widow Scarlett Johansson figure.

But it’s still important you cool down – even if it’s just walking back to your house.

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Why? Answer: to ensure you don’t cramp up later in the evening (during important activities).

What to do: 

  • 2-3 mins walk (on the treadmill or outside)
  • 2-3 slow cycle – Cycling Machine

Scarlett Johansson Diet Plan

We have a confession; Scarlett Johansson didn’t follow a specific diet plan. But this is actually a good thing.

We’re sick of hearing about celebrities endorsing some ineffective diet plans. So it’s actually refreshing to hear Scarlett telling the truth.

Calories in V Calories out 

Ultimately, losing body fat and weight is a matter of eating less calories than your body uses to maintain itself.

We found a pretty useful article explaining this (which also includes a calorie calculator, so you can see how many calories you need to eat to lose fat) – you can see this here.

The picture below might help you understand this logic:

scarlett johansson revealing her diet plan during her workout routine

But don’t eat too much junk food 

Yes, we said ‘not too much’ instead of ‘not at all’. It’s true, that you can have some junk food – as long as you keep track of your diet.

As we mentioned seconds ago; if you stay under your maintanence calorie limit, there’s no way you won’t lose body fat and weight.

However, you’ll notice that junk food is high in calories. For example, one junk food meal might be the same calories as 5-6 servings of healthier foods (such as salads or chicken breast with green vegetables).

For this reason, you’ll naturally eat less junk food. But everyone needs a treat now-and-then.


Now you know how Scarlett Johnsson become the Black Widow. And everyone can realize their fitness goals – it just takes hardwork.

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Scarlett even stated this herself in an interview: “Anyone can lose weight by making the same commitment any celebrity would make to improve their career. No secret workout or diet plans, just hard consistent work.”

So no more excuses – get off that couch and into the gym!


How Scarlett Johansson’s ‘Black Widow’ Costumes Were Custom-Designed for Comfort



Costume designer Jany Temime says working on Marvel’s “Black Widow” was a dream job. She doesn’t know the exact number of costumes she created, but it was “a lot.”

The costume designer who counts “Judy,” “Skyfall” and six of the Harry Potter films including “Harry Potter and the Deathly Hallows Part I and II” among her credits, turned to the Russian and Norwegian armies and the circus for “Black Widow” for design inspirations as new characters such as Yelena (Florence Pugh) and the Red Guardian (David Harbour) are introduced.

Temime also inherited Scarlett Johansson in the title role, whose costume that had already been established. This time around, she made a few tweaks to allow for comfort, sculpting it to suit a woman’s body.


Scarlett Johansson as Black Widow/Natasha Romanoff

Here, she breaks down designing those looks.

On Inheriting the Black Widow Outfit and the Marvel Comic Universe

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Scarlett Johansson’s suit got a little more stretch for extra comfort.Jay Maidment



With the Black Widow costume, I changed a few things and adapted it to Scarlett and her body. When you get the design, you have a computer reality and you have the reality of a woman’s body, and you have to put those two things together.

To make it comfortable, we had the base of the costume made from rubbery fabric. I also added in a design graphic to stop it from looking flat, and that was printed out.

Between the seams, we allowed two to three millimeters of elastic fabric to give some room and stretch because I didn’t want her to feel like she was in something tight. I was so happy to hear Scarlett say that it was the most comfortable outfit.

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The way we cut it too was glamorous, we cut the waist a little higher because you have to model the suit to the body to flatter it.

I also designed the young widow outfits which they gave me carte blanche with, and again, they were enthusiastic about it. It was such a collaboration and so dreamy. I also understood what [director] Cate Shortland wanted and her vision, especially for that opening sequence.

Introducing Yelena and the White Suits

Lazy loaded image

Since Yelena came from Russia, I looked at it from a different point of view. I looked at photos of the Russian and Norwegian army and I came across some of the soldiers in the snow wearing white, and that’s where the white uniform idea came from – also they pick up their “father” in the show so I thought that would look gorgeous.

I wanted her outfit to be more functional and more army-like. I used double fabric with cotton and nylon stitched together gave it volume which had this sportswear look to it. Her look was less of a superhero than just a normal one.

We also had to introduce the green vest. She says in the film she bought this vest with all those pockets, and the idea was that she had come out of that brainwashed spy world, and buys that. So, I made something easy to wear, sturdy, practical and based on post-‘50s sportswear fashion.

When you look at the women in their different suits, I hope you can feel and see the difference between Russia and the USA.

Scarlett’s white suit was made from similar fabrics used on scuba diving suits – that’s what gave it a rubbery look.

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And again, I printed other aspects of the costume to make it interesting and to create that lift so it didn’t look flat and boring, and just to cut that monotony of plain rubber-coated fabric.

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Scarlet Johansson’s “Black Widow” suit was printed to give it more dimensionality.Courtesy of Marvel Studios

The Red Guardian

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David Harbour’s helmet was inspired by the look of a human cannonball at a circus.Courtesy of Youtube

I wanted to design something that reflected what the Soviet Union thought America was. So, there was this superhero design with this primary color of red, that helmet that looks terrible with that piece under the chin, and it was so old fashioned, almost like an old-fashioned comic.

That helmet was inspired by those guys who are shot out of cannons at the circus.

David was amazing. I created it for him and on him. He is the sort of actor who could feel the part from the inside out. He didn’t mind being slightly ridiculous as long as you get the effect, especially in that sequence where he is trying on the costume for the first time and it’s so tight.


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Tiger Woods arrives at Adare Manor in JP McManus’ helicopter ahead of Pro-Am



Competing against Woods on 4 and 5 July will be a stacked field of golfers that includes 10 of the top 11 players in the world

Tiger Woods arrived at Adare Manor on Sunday ahead of the JP McManus Pro-Am.

Tiger Woods

Woods came on JP McManus’ private helicopter to the Irishman’s estate, where he will play in the two-day tournament alongside three members of the Smurfit family.

A video shared by the DP World Tour on Twitter showed the 15-time major winner arriving on McManus’ helicopter, which is usually seen at horse racing meetings up in both Ireland and the UK.

McManus has attracted ten of the top 11 players in the world to his Limerick estate for the tournament, which takes place on July 4 and 5.

And world number one golfer Scottie Scheffler will tee off alongside Ryanair boss Michael O’Leary on Monday,

Niall Horan, Bill Murray and Jamie Dornan are among a host of celebrity names set to take part in the tournaments.

Competing against Woods on 4 and 5 July will be a stacked field of golfers that includes 10 of the top 11 players in the world.

Adare Manor will also host the 2027 Ryder Cup

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Forget Serena Williams’ zebra outfit, ‘human highlighter’ Rafael Nadal is raising eyebrows



Serena Williams arrived at Roland Garros with a zebra-striped outfit, but Rafael Nadal’s “ugly” shirt also got a lot of people talking.

After wearing a black catsuit at the 2018 French Open that got the tongues wagging so much so that the French tennis bosses all but banned catsuits, Williams opted for something different this year.

Here it is if you haven’t seen it yet.
Serena Williams zebra outfit

Some people liked it.


Some didn’t like it.

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Rafael Nadal admits his mistake against Lorenzo Sonego, “there are codes that we must respect”



Nadañ called Lorenzo Sonego to the net to complain

Rafael Nadal became the seventh player aged 36 or older to reach the quarter-finals of Wimbledon.

Rafael Nadal vs. Lorenzo Sonego Wimbledon Odds, Pick, Prediction (July 2)

However, during the game, Nadal called Lorenzo Sonego to the net.

The Spaniard tennis player pressured the Italian to agree to close the roof, and complain about Sonego’s extensive screaming.

In the middle of the third set, Nadal told Sonego to stop faking his scream while the Spaniard volleyed.

During the press conference, Rafa Nadal said he made a mistake.

Match Result: Rafael Nadal vs Lorenzo Sonego: Rafa marches on

“I think I was wrong,” Rafa mentioned.

“I spoke to him in total calmness. I exposed the situation that was happening. If I needed to go back, I wouldn’t do it again,” Nadal continued.

“I told the referee before. The referee, who is one of the bests, was waiting until the change of service to tell him something.”

“Were are among colleagues, we see each other every week. There are codes inside a tennis court that must be respected. I believe I was wrong for calling him to the net and telling him the things.”

“I should’ve told him when we switched (serves) or wait until the referee told him,” Nada said.

Rafael Nadal Doesn't Fall for Nick Kyrgios's Bag of Tricks - The New York  Times

Rafa making history:

Rafa Nadal is the seventh player aged 36 or older to reach the quarter-finals of Wimbledon.

Despite the difference in the scoreboard, there was an argument on the court.

Nadal said Sonego extended his screaming on purpose to discomfort Nadal’s game.

Sonego shouted after hitting the ball.

Rafa Nadal: When I wake up I don't have the pain I had for a year and a  half | Marca

Rafa, at 36 years and 29 days old, has stopped time, especially since he seems to have found an antidote for his injured left foot.


Nadal will rest to prepare for his clash against Botic van de Zandschulp scheduled for Monday.

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Dijana Djokovic reveals the most difficult match of Novak’s to watch



The mother of World No. 1 Novak Djokovic says watching her son at the Wimbledon singles final last year was the most difficult time she has had while watching her son play in his career. Djokovic came back from match points down to defeat Roger Federer in a classic five setter to win the Wimbledon title in July even as the whole stadium seemed to cheer for the Swiss legend.

They write terrible things about Novak Djokovic because he bothers them,  says mother Dijana

Dijana was speaking in an interview with the Serbian portal “Blic Sport” on the program, “Mothers of Champions” “I saw a lot of his matches, but Wimbledon was the most difficult last year. In a stadium where everyone was cheering on Roger Federer, we were just a handful of fans for Novak.

When Federer had two match points, I reached for my cross from the Don river. I am a believer, I wear the amulet all the time, it often saved me in difficult moments. I said to myself, ‘Nole, you can do it, you’ve done it twice, you can do it again.’


He did it. He was saved by God. Novak also believes in God, he feels chosen. He carries a cross that brings him peace and happiness. It is from the Greek monastery Hilandar. He says his prayers morning and evening,” The mother of the 17-time Grand Slam champion also recalled another painful defeat – at the Rio Olympics in 2016, where he lost to World No.

Dijana Djokovic reveals the most difficult match of Novak's to watch

1 Juan Martin del Potro in the first round. “The defeat at the Olympics in Rio still breaks my heart. Novak is a happy child and has no problem crying. But the tears at that time were the biggest I have ever seen with him.

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He had all the prerequisites to win gold. The wish was not granted to him. He had this elbow problem and couldn’t stand the pressure. He felt that he had disappointed the people in Serbia. We were both very emotional. Maybe he got that from me – sometimes I curse quite a lot.”

Dijana also gave some insight about some of the early health problems that Novak suffered during his career. “At the beginning of his career, Novak had many health problems. Because he had to give up a few matches, he was often attacked by the public or by tennis experts.

Djokovic racks up 80th Wimbledon win - Global Times

He had a curvature of the nose wall, it was difficult for him to breathe. After an operation, things went better. In 2010 he was found to be intolerant to gluten. It made life difficult for him. He had to give up in Australia because of the heat.

Then his bleeding toe in Paris in 2007: after playing for five consecutive days, he gave up the semi-final against Nadal. Then everyone accused him, including John McEnroe! I had bandaged his foot the night before the duel. In the morning he could barely walk in slippers.

I advised him not to go to the court, he absolutely wanted to get an injection. Then he beat Nadal 6-2 in the first set. Novak took a medical timeout between sets to bandage the wounds. When Nadal saw the blood, he knew what was going on and then chased him into every corner until Novak had to give up.”


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