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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.

45 min
7
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.

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

Reps

Rest

1-2 min

Play How to

Exercise 8 of 7

Ring Pushup

Equipment

Sets

Reps

Rest

1 min

See all of our tutorials

Abs

Arms

Legs

Back

Shoulders

Chest

Full-Body

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