Workout Routines

The Wonder Woman Workout

Gal Gadot’s trainer used this full-body blast to transform her physique from that of a fashion model to a superhero.

Wonderwoman
Duration 45 min
Exercises 7
Equipment Yes

Gadot was unable to execute a pullup when she started. This full-body workout shows her significant progress and represents one of her more difficult sessions, after about four months of training. It was designed and implemented by Mark Twight.

Full Body Blast Workout

Exercise 1

Rowing Machine
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-- sets
5 min reps
1-2 min rest
Easy pace

Exercise 2

Rowing Machine
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-- sets
5 min reps
1-2 min rest
10-second sprint + 50-second easy pace.

Exercise 3

Bear Crawl
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-- sets
30/30m reps
1 min rest
For all 30/30 exercises, do the exercise for 30 meters, walk 30 meters back to the start and rest, then go straight into the next exercise.

Exercise 4

Burpee with Broad Jump
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-- sets
30/30m reps
1 min rest
For all 30/30 exercises, do the exercise for 30 meters, walk 30 meters back to the start and rest, then go straight into the next exercise.

Exercise 5

Crab Walk
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-- sets
30/30m reps
1 min rest
For all 30/30 exercises, do the exercise for 30 meters, walk 30 meters back to the start and rest, then go straight into the next exercise.

Exercise 6

Burpee with Broad Jump
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-- sets
30/30m reps
1 min rest
For all 30/30 exercises, do the exercise for 30 meters, walk 30 meters back to the start and rest, then go straight into the next exercise.

Exercise 7

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
7 sets
3 reps
1-2 min rest

Exercise 8

Ring Pushup
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5 sets
3 reps
1 min rest
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