Scarlett Johansson Workout

Monday Workout Routine

Total Body Circuit
15 minutes Treadmill warm-up. Sprint for 20 secs, then
jog for 40 secs. Repeat.
If possible put a resistance band on your waist and ask
your trainer to pull you backward
 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 (see video)

https://youtu.be/yiH2JhZc1AE
 Tuesday Workout Routine
Total Body Circuit
Total Body Circuit: 3-4 sets of 25-30 reps (see video for
instruction)
https://youtu.be/I_x_SwoP23k

 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
 Wednesday Workout Routine
Core & Legs
Circuit: 3-4 sets (All Descriptions in video below)
 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 (6 lbs.
with 3-5 reps per side)
 Reverse Lunge with Dumbbell Press
 Side to Side Speed Skaters
 T-Push-ups (see description below)

https://youtu.be/m4Uu602GjK4
 Thursday Workout Routine
Total Body Circuit (With Abs
Focus)
Circuit: 2 sets of 25-30 reps:
 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 x50 (on BOSU or stability ball)
 Alternating Bicycle Crunches x50 (Bosu Ball)
 Plank with Knee Thrust x50 (see video below)
 Reverse Crunches x50 (resistance ball)
 Core Stabilizing Hip Twists x50 (see video below)

https://youtu.be/UjZJL4kttag
 Friday Workout Routine
Plyometric Circuit
Circuit: 3-4 sets (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 sets (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-Pushups
 Speed Lunges
 T-Extensions
 Jump Squats
 Planks (10 reps hold 30 secs)
Note- If any of the machine or station or equipment is not available than ask
your trainer to tell you the alternate of the same.