Your Wonder Woman Workouts! How Gal Gadot Exercised to Become Wonder Woman

Your Wonder Woman Workouts! How Gal Gadot Exercised to Become Wonder Woman

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The Wonder Woman movie was recently released receiving rave reviews. Gal Gadot the star behind Wonder Woman is an Israeli model. While naturally skinny, Gal had to gain muscle in order to prepare for the role. She was put through an intense exercise routine in order to tone up and gain muscle. Here are her workouts to learn from so all of us can become as strong and fit as Wonder Woman 😉

Nutrition:

Balance each meal with equal parts lean protein and green vegetables – mostly leafy greens.

Lean protein gives your body what it needs to tone your muscles. Leafy greens, in particular, have the most nutrition per calorie of any food.

Lean protein can be eating fish with garlic, lemon and thyme as well as chicken breasts and chickpea cakes.

The best leafy greens are kale, collards, spinach, broccoli rabe (rapini),  dandelion greens, cabbage, turnip greens, chard, mustard greens, arugula, butterhead, romaine.

Drinking a lot of water: 1 gallon which is approximately 3.8 litres of water per day. Gal filled up 1 gallon of water at the start of every day, this way she knew how much water she already had and what’s left to finish by the end of the day.

Exercise

To get the Wonder Woman body train with full body workouts including things like pilates and high intensity training (HIT). Then also incorporate strength training to make sure you have some nice sculpted lean muscles!

Here is a breakdown of the exercises Gal did with her trainer Mark Twight. In brackets you’ll find the muscles you’ll be toning up.

Conditioning Full-Body Circuit:

Overall the Wonder Woman training consisted of basic pull-ups, squats, and ball throws with cardio intervals using the stationary bike and rowing machine, two minutes full-force. Then two minutes of active rest, plus weight-lifting challenges.

1. Rowing Machine (upper and lower body):
5 minutes at easy pace

2. Rowing Machine (upper and lower body):
5 minutes with 10 seconds sprint and 50 seconds easy

3. Bear Crawl (chest, triceps and shoulders):
30 meters, then walk 30 meters, no break next exercise

4. Backward Bear Crawl (chest, triceps and shoulders):
30 meters, then walk 30 meters, no break next exercise

5. Burpee Broad Jump (arms, chest, quads, glutes, hamstrings, abs):
30 meters, then walk 30 meters, no break next exercise

6. Crab Walk (triceps, shoulders, back, abdominal, hamstrings, quadriceps):
30 meters, then walk 30 meters, no break next exercise

7. Burpee Broad Jump (arms, chest, quads, glutes, hamstrings, abs):
30 meters, then walk 30 meters, no break next exercise

8. Pull Up (back, biceps): 7 sets, 3 reps

9. Ring Push Up (chest, triceps, shoulders, back): 5 sets, 3 reps

Barbell Full-Body Circuit:

The following barbell exercises are to be done without resting or setting the bar down.

1. Romanian Dead-lift (hamstrings, glutes):
1 set, 5 reps, no break next exercise

2. Bent-Over Row (lats, rhomboids, rear delts, traps, biceps):
1 set, 5 reps, no break next exercise

3. Reverse Curl (biceps brachii, brachialis, brachioradialis):
1 set, 5 reps, no break next exercise

4. Push-Press (shoulders, triceps, quadriceps, glutes, hamstrings):
4 sets, 5 reps, no break next exercise

5. Squat (quadriceps, glutes, hamstrings, calves):
4 set, 3 reps, rest

Cool Down

Light med ball throw – 5 min

Hope these exercises help you get excited about working out and become your own version of Wonder Woman. ?