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This Dakota Johnson Workout Got Her Strong and Slinky for "Madame Web"

Here is how she got into shape for the role.

This week Dakota Johnson dropped jaws at the red carpet premiere of Madame Web with a nearly naked look. The star showed off her incredibly fit physique in a crystal-encrusted, sheer spider web-inspired custom Gucci gown featuring a plunging neckline and low back. In case you are curious how she got into such amazing shape for the role, her trainer recently spilled the details on her workout routine. 


She Did Sculpt Society Workouts with Megan Roup

Dakota enlisted the help of Sculpt Society founder Megan Roup. According to Roup, Johnson's people reached out to her, as she was a longtime fan and member of her online dance-cardio and low-impact workout. "She's already so active, so she was in great shape [when we started]," explains Roup told The Zoe Report. "I would say her concentration was to build stamina and to build even more strength for the role, because her days on set are really long."


Prior to Shooting She Took 45-Minute Classes with Her

Carlos Tischler/ Eyepix Group/Future Publishing via Getty Images

Prior to shooting the movie, Johnson attended Roup's 45-minute class in person, which consists of a dance cardio warmup, followed by full-body sculpting. "So that flow of the class is arms with three-pound hand weights," she said. "We go back into dance cardio [still] with three-pound hand weights. We do standing legs. Sometimes I'll use sliders — I really love a slider in a sitting leg section. It really causes a little instability in a very functional exercise and it's just a little more challenging. And then we will go into plank abs, again, sometimes using a slider, sometimes using a band or a ball there. Then we would go into two glute-focused combinations wearing an ankle weight. […] And then we end with dance cardio." 


When They Couldn't Meet, She Used Her App


When they couldn't meet, Johnson would do video workouts on the Sculpt Society app. 


The 45-Minute Workout Involves a Warm Up, Low-Impact, and Functional Exercises


"I really love the 45-minute full body style, because it really sprinkles in that dance cardio," she says. "It's just a nice way to warm things up, but your heart rate is up and then you're going into low-impact and functional exercises. Your heart rate continues to stay up. So it's a very efficient 45 minutes that really builds strength, it builds endurance, and those are all things that [Johnson] was really looking to achieve."


Some Days She Would Do 30 or 20-Minute Workouts


Some days she would have a 17-hour day, so each day I would give her an option of a 45-minute video to do on the Sculpt Society app, a 30-minute video, and then a 20-minute video," says Roup. "So she could kind of pick and choose depending on her energy level, the time she could carve out, and how she was feeling."


Sleep Is Also a Priority for Dakota


"I don't have a regular [wake-up] time," Dakota told the Wall Street Journal. "It depends on what's happening in my life. If I'm not working, if I have a day off on a Monday, then I will sleep as long as I can," she continued. "Sleep is my number one priority in life." She says she's "not functional" unless she gets at least 10 hours. "I can easily go 14 hours."


She Also Mediates

Twice a day meditation sessions help Dakota with her anxiety. "I do transcendental meditation," she told WSJ. "I've been really into breathwork recently and that's been helping me a lot with anxiety."

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more
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