Gal Gadot a.k.a. Wonder Woman Workout

Gal Gadot wonder woman

Ever wondered how Diana princess of the Amazon built the strong and agile physique to inspire women all over the world with her awesomeness? Then you have come to the right place! We’ll take you through the entire workout routine of Gal Gadot.

Born in Israel 1985 Gal Gadot has come a long way to become one of the most badass women on the planet, but she has been a bad ass for a long time. After finishing school in Israel she was in the Israeli army and served as a combat instructor for two years. This has obviously been good for her role as wonder womans, because the fight scenes look more real than choreographed.

Gal’s workouts were not meant to bulk her up as most superheroes, her trainers designed them to just tone her muscles and make her more ripped. Her trainers Twight and Bradley told the magazine Muscle and Fitness about her routine that she started six months before filming to get ready. The routine was as listed below.

gal gaddat workout

Related: Jennifer Lopez Workout Plan

Gal Gadot Workout Routine

Exercise number 1

The rowing machine

5 minutes of rowing at a low pace just to get warm

Taking 2 min of rest

Exercise number 2

The rowing machine once again

5 more minutes of rowing but in a HIT style of training where she would go all out for 10 seconds then slow down a bit for 50 seconds and repeat that for 5 minutes.

The rowing machine could be switched out for running but her trainers choose this option because she did not want to risk injuries from hurting herself while running outside during filming.

Taking 2 min of rest

The three coming exercises are done back to back and are exercises often seen done by fighters and wrestlers for full body strength with rest only being walking back to the start.

Exercise number 3

Bear Crawls

Bear crawls is a bodyweight exercise that strengthens the whole body and focuses on the core. Gal would Bear crawl for 30 meters then walking back to the start and jumping straight in to exercise number 4.

 Exercise number 4

Burpee Broad Jumps

We all know what a burpee is, and this is just like a burpee but instead of jumping up you jump forward as far as you can. The princess of the amazon did this for 30 meters and walked back to start exercise 5 immediately.

Exercise number 5

Crab Walks

An exercise where you walk on your hands and feet but with the stomach pointing towards the ceiling. The movement is great for both full body strength with focus on the core but also to keep flexibility in all the important joints.

Exercise number 6


The mother of all back exercises, very suited for a warrior princess. We all know what it is and how hard it is. Hanging from a bar pulling your own bodyweight upp so the chin comes over the bar and then slowly lowering again. Gal did this for 7 sets of 3 repetitions.

Exercise number 7

Ring push-ups

Feet on the ground and putting your hands in olympic rings hanging a couple of inches over the floor to make it harder due to having to stabilize the whole body while doing the repetitions. Gal did 5 sets of 5 very controlled reps.

gal gaddat workout

Related: Alicia Vikander Workout

But workouts isn’t enough if you want to be wonder woman, you also have to take care of your diet. As the focus wasn’t to bulk her up the diet was low in carbs and high in protein. This part of her life was very strict getting ready for the role and the diet consisted of a lean protein source like chicken, fish or beans combined with green veggies rich in vitamin B. Another big part of her diet was that she was drinking 1 gallon of water a day to keep hydrated so she could push through hard workouts, stay full and not eat snacks during the day. She usually filled up a 1 gallon tub in the morning and made sure to drink everything in it before bedtime.    

Learn from Gal Gadot and her workout routine & diet plan to take your strength and physique to the next level!

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