Dakota Johnson, Jamie Dornan’s Intense Scenes: A Sneak Peek into their Hot Body Secrets

Hot Bodies: Dakota Johnson and Jamie Dornan Star in Zayn Malik, Taylor Swift Duet Lyric Video
(Photo by Ian Gavan/Getty Images)

Darker, steamier, sexier – Fifty Shades Darker, starring Dakota Johnson and Jamie Dornan, is creating tons of buzz. The sex scenes in the movie are more intense and realistic, making fans eagerly anticipate the film coming out on February 10, 2017. Stay tuned! In the meantime, let’s look at how these two actors got their fit body.

Dakota Johnson and Jamie Dornan Fitness Secrets

Dakota Johnson’s workout routine includes a combination of cardio and Pilates. Pilates workouts, as you may know, are specifically targeted for toning your waist and legs. She also works with a personal trainer, Mari Winsor, and sometimes burns up to 500 calories in one Pilates workout session.

Dakota usually does 30 minutes of cardio and 30 minutes of Pilates and exercises include bicycle kicks, leg lifts, scissor kicks, small and big circle leg  rotations, bent leg lifts, elevated clams, criss crosses and one hundreds. Her favorite exercise is leg lifts but she also does treadmill work and spinning.

The Dakota Johnson diet has her drinking green juices to help keep her energy levels high and her weight low. She often drank a lot of cold pressed juices while filming the first Fifty Shades of Grey film on set with the director, Sam Taylor-Johnson. Dakota likes the company called The Juice Box from Vancouver, and she was supplied tons of raw green juices from them. Some of their juice products include Apple Lemon Ginger, OMG Coconut, HeartBeet, Hemp Milk, and Brazilian Horchata.

Jamie Dornan also followed a workout to get in shape for Fifty Shades of Grey. His focus was on creating the broad shoulders, square chest, and great legs look. He performed several incline presses, shoulder presses, Bulgarian split squats and weighted pull-ups to achieve the look. All this work helped him build both strength and size.

To take it one step further, Dornan had to focus on key areas like his shoulders and upper chest. His workouts looked like the following:


  • Seated DB Shoulder Press: 3 sets (Reverse Pyramid)
  • Close Grip Bench: 3 sets (Reverse Pyramid)
  • Weighted Pull ups: 3 sets (Reverse Pyramid)
  • Cable Lateral Raises: Rest Pause


  • Sumo Deadlifts: 3 sets (Reverse Pyramid)
  • Hanging Leg Raises: 3 sets of 6-15 reps (2 mins rest)
  • Abs Wheel Roll outs: 3 sets of 6-15 reps (2 mins rest)
  • Bulgarian Split Squats: 3 sets (Reverse Pyramid)
  • Back Bridge Hold: 2 sets of 10 seconds (1 min rest)


  • Incline Barbell Bench Press: 3 sets (Reverse Pyramid)
  • Rope Push Downs: 3 sets (Reverse Pyramid)
  • Low Incline DB Bench Press: 3 sets (Reverse Pyramid)
  • Incline DB Curls: 3 sets (Reverse Pyramid)


  • Jump Rope or Incline Walking: 30 minutes
  • Standing One Leg Calf Raises (on block): Rest Pause
  • Abs Wheel Roll outs: 3 sets of 6-15 reps (2 mins rest)
  • Hanging Leg Raises: 3 sets of 6-15 reps (2 mins rest)
  • Back Bridge Hold: 2 sets of 10 seconds (1 min rest)

Dornan took rest days on Tuesday, Thursday and Sunday where he would rest completely or do some light exercise like walking, yoga, martial arts or sports.


Florettea, “Dakota Johnson, Jamie Dornan ‘Fifty Shades Darker’ Sex Scenes Filming Revealed” Travelers Today website; December, 28, 2016; http://www.travelerstoday.com/articles/31713/20161228/dakota-johnson-jamie-dornan-fifty-shades-darker-sex-scenes-filming.htm; last accessed December 30, 2016.

Davis, C., “Dakota Johnson Workout For 50 Shades of Grey” Pop Workouts website; June, 13, 2015; https://www.popworkouts.com/dakota-johnson-workout/; last accessed December 30, 2016.

Greg, “The Jamie Dornan Workout for 50 Shades of Grey” Kino Body website; https://kinobody.com/workouts-and-exercises/jamie-dornan-workout/; last accessed December 30, 2016.