Shape Up like Gal Gadot with Wonder Woman’s 3-Part Workout!

Since taking on the role of Wonder Woman in 2016, Gal Gadot, following her Gal Gadot Workout regimen, has truly become a superhero in every sense. Her preparation for her leading role in Wonder Woman 1984, released in 2020, began as early as 2018.

In the movie, Gal took on a range of physically demanding tasks, including sword-fighting, flying, and leaping tall buildings. Even though she was already in great shape, she aimed to channel her superhuman strength for this role. According to her trainer, Magnus Lygdback, who is sharing the complete Wonder Woman training plan on his app, they worked out together for an hour a day, five days a week, for nearly a year. Their training journey took them from Los Angeles to Washington D.C., Spain, and London during filming.

To maintain her powerful and confident physique, Gal, following her Gal Gadot Workout plan, focused her workouts on resistance training, as guided by Magnus. The specific muscle groups they targeted varied from day to day. Typically, their routine consisted of leg workouts on one day, chest and back on another, arms and shoulders on the third, lower body exercises on the fourth, and upper body exercises on the fifth. According to Magnus, “I’m a strong advocate of working different body parts each day, allowing your body to recover and rest in between.”

They also integrated high-intensity interval training (HIIT) into their Gal Gadot Workout routine, utilizing an assault bike or treadmill three days a week, and concluded each session with core exercises.

While most of Gal’s workouts involved standard gym equipment, it’s possible to sculpt a superhero physique like hers with a bit of creativity at home. Magnus himself has provided a sample leg workout, offering a glimpse into what it’s like to train like Wonder Woman.

To maintain her powerful and confident physique, Gal, following her Gal Gadot Workout plan, focused her workouts on resistance training, as guided by Magnus. The specific muscle groups they targeted varied from day to day. Typically, their routine consisted of leg workouts on one day, chest and back on another, arms and shoulders on the third, lower body exercises on the fourth, and upper body exercises on the fifth. According to Magnus, “I’m a strong advocate of working different body parts each day, allowing your body to recover and rest in between.”

Part 1: HIIT Following a five-minute warm-up session on the treadmill, Magnus and Gal swiftly transition into high-intensity sprint intervals. (You can perform these on the treadmill, at a nearby track, or in your neighborhood.) Instructions: Sprint at maximum effort for 30 seconds, then take a 30-second walking break to recover. Repeat this sequence three times.

The key here is to give it your all during those sprints.

If running isn’t your preference, don’t worry. Magnus notes, “I love sprints, but they can be tough on your knees.” In that case, the assault bike or Airdyne bike is an excellent alternative. You can also achieve the same results with a rowing machine.

Part 2: Resistance Training (Legs) Considering Gal’s extensive filming days involving a lot of running and jumping, building a strong foundation in her lower body was absolutely necessary. Instructions: Complete the specified number of repetitions for each exercise listed below. Take necessary rest periods, then repeat the sequence twice more for a total of three rounds before moving on to the next exercise.

1. Goblet Squat

While Gal generally incorporated front squats, which involve placing a barbell across the front of your shoulders, goblet squats are a great alternative when you have limited equipment.

How to: Begin with your feet hip-width apart and hold a weight in front of your chest, with your elbows pointing toward the floor. Push your hips back and bend your knees to descend into a squat. Push yourself back up to the starting position. That’s one repetition. Aim for 12 repetitions per round.

2. Walking Lunge

How to: Start with your feet together while holding a pair of dumbbells at shoulder height, with your elbows bent in front of your body. Step your right foot forward and bend both knees to perform a lunge, stopping when both legs form 90-degree angles. Push through your right heel to stand and step your left foot forward, lowering into another lunge. That’s one repetition. Aim for 10 repetitions per round.

Pro tip: You can also do walking lunges with your arms relaxed and dumbbells at your sides or without weights.

1. 3. Curtsy Lunge

Gal incorporated mini bands into her curtsy lunges (by wrapping one around your legs just above your knees), but you can perform them without bands, with a dumbbell in each hand, or by holding one dumbbell in the goblet position.

How to: Start with your feet positioned under your hips and your arms clasped in front of your chest. Engage your core, lift your right foot, and take a substantial step backward and to the outside of your left foot. Then, bend your knees until your right knee lightly touches the floor behind your left foot. Push through your feet to reverse the movement and return to the starting position. Repeat the same on the other side. This constitutes one repetition. Aim for 10 repetitions per round.

1. 1. 4. Banded Lateral Walk

How to: Begin with your feet hip-width apart and a mini resistance band looped around your shins. Maintain a slight bend in your knees and engage your core. Step your right foot out to the right side, then return to the center. Follow this by stepping your left foot out to the left side. This counts as one repetition. Aim to complete 15 repetitions in each direction during each round.

Part 3: Core Last but certainly not least, Magnus and Gal conclude each training session with a dedicated core workout. After all, Wonder Woman needs formidable core strength to save the world and look regal while doing it.

Instructions: Perform the specified number of repetitions for each exercise mentioned below. Then, take rest breaks as necessary, and repeat the sequence for a total of three rounds before moving on to the next exercise.