{"id":826,"date":"2017-06-12T23:14:24","date_gmt":"2017-06-12T23:14:24","guid":{"rendered":"https:\/\/gotime.co\/blog\/?p=826"},"modified":"2026-04-14T03:43:20","modified_gmt":"2026-04-14T03:43:20","slug":"wonder-woman-workouts-gal-gadot-exercised-become-wonder-woman","status":"publish","type":"post","link":"https:\/\/gotime.co\/blog\/wonder-woman-workouts-gal-gadot-exercised-become-wonder-woman\/","title":{"rendered":"Your Wonder Woman Workouts! How Gal Gadot Exercised to Become Wonder Woman"},"content":{"rendered":"

\"gotime-wonder-woman\"<\/p>\n

 <\/p>\n

The Wonder Woman movie was recently released receiving\u00a0rave reviews. Gal Gadot the star behind\u00a0Wonder 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\u00a0up and gain muscle. Here are her workouts\u00a0to learn from so all of us can become as strong and fit as Wonder Woman\u00a0\ud83d\ude09<\/p>\n

Nutrition:<\/h2>\n

Balance each meal with equal parts lean protein and green vegetables – mostly leafy greens.<\/p>\n

<\/p>\n

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.<\/p>\n

Lean protein can be eating fish with garlic, lemon and thyme as well as chicken breasts and chickpea cakes.<\/p>\n

The best\u00a0leafy greens are kale, collards, spinach, broccoli rabe (rapini), \u00a0dandelion greens, cabbage, turnip greens, chard, mustard greens, arugula, butterhead, romaine.<\/p>\n

Drinking a lot of water: 1 gallon which is approximately 3.8 litres of water per day. Gal\u00a0filled\u00a0up 1 gallon of water at the start of every day,\u00a0this way she\u00a0knew how much water she already had and what’s left to finish by the end of the day.<\/p>\n

And of course finding ways to destress and relax has always been important<\/a> for Gal’s mental health during the making of the movie.<\/p>\n

Exercise<\/h2>\n

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!<\/p>\n

Here is a breakdown of the exercises Gal did with her trainer Mark Twight. In brackets\u00a0you’ll find the muscles you’ll be toning up.<\/p>\n

Conditioning Full-Body<\/span> Circuit:<\/strong><\/h2>\n

Overall the Wonder Woman training consisted\u00a0of 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.<\/p>\n

1. Rowing Machine (upper and lower body<\/span>):
\n5 minutes at easy pace<\/h3>\n

2. Rowing Machine (upper and lower body<\/span>):
\n5 minutes with 10 seconds sprint and 50 seconds easy<\/h3>\n

3. Bear Crawl (chest, triceps and shoulders<\/span>):
\n30 meters, then walk 30 meters, no break\u00a0next exercise<\/h3>\n

4. Backward Bear Crawl (chest, triceps and shoulders<\/span>):
\n30 meters, then walk 30 meters, no break\u00a0next exercise<\/h3>\n

5. Burpee Broad Jump (arms, chest, quads, glutes, hamstrings, abs<\/span>):
\n30 meters, then walk 30 meters, no break\u00a0next exercise<\/h3>\n

6. Crab Walk (triceps, shoulders, back, abdominal, hamstrings, quadriceps<\/span>):
\n30 meters, then walk 30 meters, no break\u00a0next exercise<\/h3>\n

7. Burpee Broad Jump (arms, chest, quads, glutes, hamstrings, abs<\/span>):
\n30 meters, then walk 30 meters, no break\u00a0next exercise<\/h3>\n

8. Pull Up (back, biceps<\/span>): 7 sets, 3\u00a0reps<\/h3>\n

9. Ring Push Up (chest, triceps, shoulders, back<\/span>): 5 sets, 3\u00a0reps<\/h3>\n

Barbell Full-Body<\/span> Circuit:<\/strong><\/h2>\n

The following barbell exercises are to be done without resting or setting the bar down.<\/p>\n

1. Romanian Dead-lift (hamstrings, glutes<\/span>):
\n1 set, 5 reps, no break\u00a0next exercise<\/h3>\n

2. Bent-Over Row (lats, rhomboids, rear delts, traps, biceps<\/span>):
\n1 set, 5 reps, no break\u00a0next exercise<\/h3>\n

3. Reverse Curl (biceps brachii, brachialis, brachioradialis<\/span>):
\n1 set, 5 reps, no break\u00a0next exercise<\/h3>\n

4. Push-Press (shoulders, triceps, quadriceps, glutes, hamstrings<\/span>):
\n4\u00a0sets, 5 reps, no break\u00a0next exercise<\/h3>\n

5. Squat (quadriceps, glutes, hamstrings, calves<\/span>):
\n4 set, 3 reps, rest<\/h3>\n

Cool Down<\/h2>\n

Light med ball throw – 5 min<\/h3>\n

Hope these exercises help you get excited about working out and become your own version of Wonder Woman.\u00a0?<\/p>\n","protected":false},"excerpt":{"rendered":"

  The Wonder Woman movie was recently released receiving\u00a0rave reviews. Gal Gadot the star behind\u00a0Wonder 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\u00a0up and gain muscle. Here are her workouts\u00a0to learn […]<\/p>\n","protected":false},"author":1,"featured_media":842,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,3],"tags":[62],"class_list":["post-826","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-health-and-wellness","tag-featured"],"_links":{"self":[{"href":"https:\/\/gotime.co\/blog\/wp-json\/wp\/v2\/posts\/826","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gotime.co\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gotime.co\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gotime.co\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gotime.co\/blog\/wp-json\/wp\/v2\/comments?post=826"}],"version-history":[{"count":200,"href":"https:\/\/gotime.co\/blog\/wp-json\/wp\/v2\/posts\/826\/revisions"}],"predecessor-version":[{"id":1484,"href":"https:\/\/gotime.co\/blog\/wp-json\/wp\/v2\/posts\/826\/revisions\/1484"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gotime.co\/blog\/wp-json\/wp\/v2\/media\/842"}],"wp:attachment":[{"href":"https:\/\/gotime.co\/blog\/wp-json\/wp\/v2\/media?parent=826"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gotime.co\/blog\/wp-json\/wp\/v2\/categories?post=826"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gotime.co\/blog\/wp-json\/wp\/v2\/tags?post=826"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}