Dakota Johnson's trainer, Megan Roup, strongly believes that it is not a tough job to achieve results from workouts, even if somebody has just 10 minutes to spare. 

Roup is the founder of Sculpt Society, which guides people with low-impact sculpt exercise via easy-to-follow dance cardio for a fun-filled workout session. Her idea is to make her clients consistent rather than grinding hard for 2 days in a week and then being inconsistent for the rest of the week.

 In an interview with E! News, she said "My philosophy is more about committing to less, so that you can show up more." That's why she makes her celebrity clients, like Johnson, work out "10 minutes a day consistently throughout the week, than maybe two workouts that are long, grueling, and hard."

Johnson's fitness guide also stated, “You build the habit. It doesn't feel like you're trapped in this never-ending cycle of needing to do hours a day. You're going to get beautiful physical and mental results, and you're just building it in that muscle of brushing your teeth every day.” 

The founder of the Sculpt Society trains several celebrities other than Johnson, including Sabrina Carpenter and Elsa Hook.

After becoming a mother of two, Roup struggled to find time to work out. This time constraint led her to design sculpt workouts that take as little as 10 minutes and also provide results.

This new and easy form of workout attracted many followers, including Shay Mitchell and Miranda Kerr, both noted Victoria's Secret models.

Roup's USP is her short and crisp workouts, which are suitable for all kinds of clients. Whether you're looking for high cardio or no cardio, the celebrity trainer has got everyone covered. 

Inside Dakota Johnson’s Madame Web workout routine

While Roup’s philosophy centers on consistency over intensity, the routine she designed for Dakota Johnson during Madame Web shows exactly how that mindset translates into a practical weekly workout plan.

Johnson trained with Roup while preparing for Madame Web, focusing on building strength and stamina to handle long filming days.

Before filming began, Johnson had two to three full-body sessions per week, each stretching 45-minutes. The workouts typically started with dance cardio using light 3-pound hand weights to elevate the heart rate.

The session then moved into targeted toning exercises for different muscle groups, including standing leg work, plank-based core training, and glute-focused combinations performed with ankle weights.

Roup ensured variety in every session, rotating focus between areas like the inner thighs, outer thighs, abs, arms, and glutes.

Once filming started and schedules became unpredictable, Johnson shifted to shorter workouts sent by Roup through The Sculpt Society. She completed two to three sessions per week, ranging from 20 to 45 minutes, allowing her to stay consistent even on busy days.

Recovery was also a key part of the program. Johnson took at least one rest or active recovery day each week, often choosing activities like stretching, walking, or gentle yoga to help her body recharge.

If you are wondering whether Roup's training programme is good for you, Sculpt Society offers a 7-day free trial. You can check it out for yourself.

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Written by

Proma Chatterjee

Edited by

Souvik Roy