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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.

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  • 45 min

  • 7

  • Yes

Wonderwoman
Wonderwoman

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.

Routine

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Full Body Blast Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Rowing Machine

Equipment
Sets
--
Reps
5 min
Rest
1-2 min
Easy pace
Exercise 2 of 7

Rowing Machine

Equipment
Sets
--
Reps
5 min
Rest
1-2 min
10-second sprint + 50-second easy pace.
Exercise 3 of 7

Bear Crawl

Equipment
Sets
--
Reps
30/30m
Rest
1 min
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 of 7

Burpee with Broad Jump

Equipment
Sets
--
Reps
30/30m
Rest
1 min
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 of 7

Crab Walk

Equipment
Sets
--
Reps
30/30m
Rest
1 min
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 of 7

Burpee with Broad Jump

Equipment
Sets
--
Reps
30/30m
Rest
1 min
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 of 7

General Pullup

Equipment
Pullup Bar
Sets
7
Reps
3
Rest
1-2 min
Exercise 8 of 7

Ring Pushup

Equipment
Sets
5
Reps
3
Rest
1 min
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