Gal Gadot’s Workout for Wonder Woman Revealed

It can be argued that Gal Gadot was born to play Wonder Woman. But it certainly does not mean she did not work hard to prepare for the role. If you read about everything she did – the months she spent training and working out, and filming while pregnant, you can’t help but be impressed

Six Months of Intensive Training

Gal needed to look like a real she-warrior and to do this, she had to devote 6 months of intensive training. Martial arts also played a crucial part in her preparation. It was a combination of kickboxing, Kung Fu, and Jiu Jitsu.

Her previous military training also helped a lot. She grew up in Israel and served in the military for 2 years. As part of her training she had to follow a strict schedule and every day she worked hard. She admits, however, that her Wonder Woman preparation were more intense than what she experienced back in military.

And all her hard work paid off – she looked very much a fierce and powerful warrior while being agile and graceful at the same time.


According to Gal’s trainer Hayley Bradley, her diet wasn’t restrictive but instead she had lots of good meals albeit in rationed portions. She needed to eat enough to fuel her trainings and workouts. She never denied herself the foods she want to eat including burgers and ice cream. But again, in moderation.  She also drank a lot of water which, as experts would unanimously agree, is good for those who are training and bodybuilding.

The Wonder Woman Workout

Curious if mere mortals like us can achieve a physique like that of Wonder Woman? Gal’s trainer Magnus Lygdback shares the workout regimen:

Day 1: Cardio and Legs

On a treadmill, run for 5 minutes and then do three sets of 30-second fast run with 30 second rest in between.

  • 3 sets front squats holding dumbbells in both hands 12 reps
  • 3 sets walking lunges 20 reps
  • 3 sets lateral walks using a mini band 15 reps
  • 3 sets of curtsy steps 20 reps
  • 3 sets skaters 20 reps
  • 3 sets dragon kicks 20 reps

Day 2: Core, Chest and Back

Warm up by using the rowing machine or stationary bike for 5 minutes.

Then do the following:

  • 3 sets wide grip lat pull downs 12 reps
  • 3 sets eccentric push ups to failure
  • 3 sets alternating standing dumbbell row 20 reps
  • 3 sets incline bench reverse fly 12 reps
  • 3 sets flat bench dumbbell flys 12 reps
  • 3 sets core superset rotational twist with leg kicks and crossover mountain climbers 12 reps

Day 3: Arms and HIIT

Warm up for 5 minutes on a stationary bike

  • 3 sets alternating bicep curls 15 reps
  • 3 sets tricep skull crushers 15 reps
  • 3 sets cable bicep curls 12 reps
  • 3 supersets lateral raises and double bicep curls 12 reps

Day 4: Core, Legs and HIIT

Warm up treadmill run for 5 minutes

Deadmill sprints 4 sets of 30 second bursts with 30 second rests in between each one

  • 2 sets leg press 5 reps
  • 3 sets Bulgarian split squats 20 reps
  • 3 supersets side to side hops and knee tucks on stability ball 12 reps
  • 3 supersets hip thrusts on bench and hamstring curls on stability ball 12 reps
  • 3 sets Hands to Feet stability ball pass 20 reps

Day 5: Core, Chest and Back

Warmup for 5 minutes on bike

  • 3 Supersets side shoulder raise and close grip pull downs 12 reps
  • 4 Supersets dumbbell rows and include push ups 12 reps
  • 3 Supersets dumbbell straight arm raises and pull downs 12 reps
  • 3 sets Dragon kicks 15 reps

Superset: Straight arm pulldowns (3 x 12) and dumbbell straight arm raises (3 x 12)

Day 6 and 7 are rest days. Of course you’ll need to do this entire routine for several weeks to see any results. And don’t forget your nutrition – post workout meals are very important for muscle healing and growth.

Gal Gadot Workout ‘WONDER WOMAN’

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