A lot of people who watched the recent Wonder Woman movie starring Gal Gadot left theaters feeling empowered. Gal Gadot’s performance was exciting and incredible. Her athleticism was well-showcased and it surely inspired plenty to start working on their fitness. Are you one of them? Then we got you. We’ve looked up Gal Gadot’s workout program as constructed by Mark Twight (who also trained actors for films such as Batman v Superman and Justice League), to help you become your own Wonder Woman. Let’s go!
The Wonder Woman Workout Program
The first step is a warm-up on the rowing machine for 5 minutes after which you take 1-2 minutes of rest. Repeat once. After the rest, get 10 seconds of a full-on sprint on the machine and then 50 seconds of easy pacing.
For those without access to a rowing machine, you can try doing Scullers Sit-Ups instead. This work out does motions similar to when you use a rowing machine. Do 3 sets of 20 reps for this exercise.
Next, do a Bear Crawl for 30 meters. This will strengthen your core. Afterward, walk 30 meters back to the starting point and rest for a while then head straight for the next workout.
If you don’t have the space to crawl around, you can just do other core workouts, like the Mountain Climber for 1 minute.
Burpee with Broad Jumps
After the Bear Crawl, do Burpees with Broad Jumps for 30 meters then walk back.
Again, if you don’t have enough space, you can try just the average Burpees for 1 minute. After, you can have 1 minute of rest before going to the next workout.
After the Burpees, do the Crab Walk for 30 meters then walk the 30 meters back again. Then you get 1 minute of rest.
For those without space, you can do 1 minute of Crab Kicks instead or try the Crab Walk back and forth in your small space. After the rest, you can then continue on to more…
Burpee with Broad Jumps
Do another 30 meters of Burpee with Broad Jumps. After resting for a minute, you can then start…
Do 3 pull-ups on a pull-up bar and then rest. Do this 7 times (3 reps, 7 sets).
For those with no pull-up bar, you can try the resistance band with the door attachments instead and do the same number of reps and sets. Another alternative would be to do pull-ups on your door. Use a door stopper to keep the door table and use a towel for a firmer grip. After the 1-2 minutesof rest, you can then start the next workout.
Do push-ups on gymnastic rings 3 times and rest for a short while. Do this 5 times, then rest for 1 minute.
For those with no gymnastic rings, you can do Pseudo Planche Push-Ups instead with the same reps and sets. And you’re done!
In summary, here’s the workout:
|Work-out||Duration/Reps & Sets||Alternative/s||Rest Duration|
|1. Warm-up||5 Minutes (Normal Pacing)
Another 5 Minutes consisting of
10-second full sprints and
50-second easy pacing
|Sculler Sit-ups||1-2 Minutes rest for first 5 minutes;
1-2 Minutes after second
|2. Bear Crawl||30 Meters||1 Minute of Mountain Climber||Walk Back From Start Point or 1 Min.|
|3. Burpee With Broad-jumps||30 Meters||1 Min. of Normal Burpees||1 Min.|
|4. Crab Walk||30 Meters||1 Min. of Crab Kicks||1 Min.|
|5. Burpee With Broad-jumps||30 Meters||1 Min. of Normal Burpees||1 Min.|
|6. Pull-ups||3 Reps, 7 Sets||Resistance Band; Pull-ups Using Door||1-2 Mins.|
|7. Ring Push-ups||3 Reps, 5 Sets||Pseudo Planche Push-Ups||1 Min.|
Of course, it’s important to be consistent with your workouts. Do it regularly, at least two to three times a week.
For your other free days, try to engage in activities that’ll keep you active, like biking or swimming. It’s up to you. Have a balanced diet, and get enough sleep to aid your progress to become your own Wonder Woman. So, start hustling!