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Full Body Blast
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Quick Arms and Abs
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Barbell Complex
Full Body Blast
The following exercises were published in a 2016 issue of Muscle and Fitness. It is an example of one Gal Gadot's more challenging workout sessions. She trained for 4 months to become Wonder Woman. Perform the following exercises as prescribed with a weight that is challenging, but not too heavy (if required). You want to be able to complete the sets and rep ranges prescribed. .
This is done at an easy pace to warm up and get your blood flowing.
When using the row machine, be sure to read instructions. Focus on keeping a neutral/straight back as you pull the rope from the start position to your chest. Use your legs to power the movement. As your legs push backwards, you should also be pulling the rope and leaning back all at the same time, so that once your legs are fully extended, the bar is pulled tight to your chest. To return, bend your knees and lean forward, extending your arms at the same time. It should be one fluid movement.
Walk/Jog/Run one mile. Do not over exert. You should be tired, but not exhausted.
No Row Machine? Try running on a a track or treadmill, or any other cardio/elliptical machine.
Pick up the pace from the warm up into 1 min intervals with 1-2 min rest periods.
For the first 10 secs, row/sprint as fast as possible! Then go for an easy pace the last 50 secs.
Repeat 5x.
No Row Machine? Try running on a a track or treadmill, or any other cardio/elliptical machine.
30x30m means complete the movement for 30 meters, then walk back (30 meters) to starting position. 30 Meters is approx. 100 feet.
With hands and knees on the ground (similar to a baby crawl), lift your knees off the ground an inch or two.
Begin to crawl, while trying to keep your form, without extending your head too much, nor allowing your hips/legs to move to far left or right.
30x30m means complete the movement for 30 meters, then walk back (30 meters) to starting position. 30 Meters is approx. 100 feet.
To perform a burpee, start by standing upright. Squat down by bending your knees, and placing your hands on the ground.
Kick your legs and feet out behind you so that you land in a pushup position. Do a pushup.
After the pushup, bring your legs back into a squat position.
From the squat, jump as high and as far forward as possible. Once you land, repeat for 30 meters.
Can't do a pushup? Try a placing your knees on the ground. Or hold the pushup position for a sec or two before completing the movement.
To perform a crab walk, start by sitting on the ground upright, knees bent, arms on the ground behind you supporting you. When ready to start, use your arms and feet to lift your body off the ground.
From this position, move one arm and leg at a time to crawl or walk for 30 meters.
Walk normally back to starting position.
30x30m means complete the movement for 30 meters, then walk back (30 meters) to starting position. 30 Meters is approx. 100 feet.
To perform a burpee, start by standing upright. Squat down by bending your knees, and placing your hands on the ground.
Kick your legs and feet out behind you so that you land in a pushup position. Do a pushup.
After the pushup, bring your legs back into a squat position.
From the squat, jump as high and as far forward as possible. Once you land, repeat for 30 meters.
Can't do a pushup? Try a placing your knees on the ground. Or hold the pushup position for a sec or two before completing the movement.
Using a pullup bar, perform 3 pullups at a time, rest, and repeat seven times.
Grab the bar about shoulder width apart, and using your back and arms, while keeping a tight core, pull your chest toward the bar, ending with your chin above the bar. Slowly return to starting position.
Can't do a pullup? Use the assisted pullup machine OR the lat pulldown machine.
Too Easy? Try using a weight belt to add resistance!
Perform pushups using rings to create room for extra depth.
Use stable rings (on the ground) or hanging rings for instability. TRX ropes work as well!
Can't do a pushup? Try a placing your knees on the ground. Or hold the pushup position for a sec or two before completing the movement.
Too easy? Try placing your feet on an unstable surface like a bosu ball or on a ring/TRX rope.
Arms and Abs Circuit
Stuck in a hotel room? No gym nearby? In a rush? Try this quick circuit for an upper body and core burn.
Complete pushups for 30 secs.
Without rest, hold a plank for 30 more secs.
Rest for 1 min then repeat at least 3x.
To perform a pushup, start by lying face down on the ground, with hands about shoulder width apart, legs extended, with toes on the ground. Keeping your back, waist and legs straight, push yourself up by extending your arms straight. Return to starting position by bending your elbows AT LEAST 90 degrees, or until your chest touches the ground.
To hold a plank, keep your pushup position, and place your forearms on the ground, keeping your back straight and toes on the ground, with your body elevated. Contract your abs and core.
Can't do a pushup? Try a placing your knees on the ground.
Barbell Complex
During this complex, you'll be holding a barbell for all 5 exercises without changing weights or resting. (If you NEED to rest, do it). Pick a weight that is challenging, but you can perform all the movements. Recommend you practice each movement first before starting.
Complete each of the following exercises once in sequence.
After completing each exercise for 5 repetitions, rest, then repeat the sequence 4 times.
Start by standing upright, feet shoulder width apart, knees slightly bent.
While keeping a neutral back, shoulders pulled back, hold the bar with palms facing down.
Let the bar hang. Slowly lower the bar along your legs, bending forward using your hips as a hinge.
Keeping your back straight, go as far down as you feel your hamstring stretch. Once you start to feel uncomfortable tightness, feel your back start to bend, or you reach near your shins, return to starting position, controlled.
Without dropping the bar, bend back forward until you are chest is parallel with the floor.
While the bar is hanging, pull the bar in close to your chest. Holding your back straight, bent at the hinge of your hips, let the bar hang back down.
Repeat this sort of inverted row movement.
Without resting, return to an upright position with the bar hanging comfortably.
Keeping your arms pinned to your sides, slowly curl the bar up by bending your elbow to 90 degrees.
Stop when your forearms are parallel with the ground. Return to starting position.
Without resting, at the top of your last reverse curl, slowly push the bar over your head, extending your arms.
The bar should pass the front of your face, and should end when your arms are all the way vertically extended above your head.
Your head should lean slightly forward "through the window" of your arms. NOT leaning back. Return to the top of the curl position.
From the top of the curl position, or starting position of the push press, this is a "clean". Feel free to lean the bar on your front deltoids for leverage.
Holding this position, complete 5 squats. Try to keep a neutral back, and keep your knees from bending inward or outward.
Drop your butt straight down, until your knees are bent at least 90 degrees, then stand back upright.
If available, grab a LIGHT medicine ball.
From an upright position, feet grounded, throw the ball to the ground. Be careful.
Do this continuously for 5 minutes.
The basics
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Gal Gadot trained with Mark Twight and Gym Jones in a similar way to Gerard Butler for 300 and Henry Cavill for Man of Steel to burn fat and to increase strength and achieve muscle growth known as hypertrophy. The goal was to utilize full body workouts to transform her long, model figure into something closer to that of a sprinter.
The trainers only released one example of the type of workouts used. Gadot is admittedly regularly conducts cardio training, then added martial arts and weight training to achieve her Wonder Woman aesthetic. |
The Wonder Woman Diet
Here are principles that outlined what Gadot ate during this program. Her trainer notes that poor nutrition and inadequate sleep reduce effectiveness of weight training by 20-30%
| 1 Gallon of water a day! | Leafy Greens and Lean Protein! | View food as fuel |
Motivation
Gal Gadot has studied law, served in the military, is a fashion model and was MIss Israel. She gave birth weeks before starting her training for the role, and now, has portrayed the iconic hero in two movies.
"We're [women are] also stronger, sophisticated, and can achieve what we want. That's what I would like my daughter to grow up knowing." -Gal Gadot in Fashion Magazine. |