How you can get Gal Gadot’s toned Wonder Woman body with this workout

To don the Wonder Woman garb, Israeli actress Gal Gadot trained for six hours a day for six months.

Although she is a former beauty queen, model and member of the Israeli army, Gadot, a mother of two, 33, still needed a lengthy and intense training camp, so be under no illusions that you can transform yourself simply by signing up for a 12-week package promising such results.  

You may see your trainer for only two to three hours a week, but the remaining hours each day are also integral for reaching your fitness goals.



Balanced diet ...

Gadot had a balanced diet: no foods were cut out, with focus on eating equal quantities of protein and green vegetables for each meal. Protein supports muscle repair and recovery while green vegetables are the most nutrient dense food on this planet.

She was advised to avoid wrongly marketed health products, such as green juices – a craze currently sweeping Hong Kong, which should in fact come with a health warning label.

Undertaking a juice cleanse to detox and rebalance your body is actually counterproductive; it’s essentially just drinking sugar. Your body needs water, protein, fibre, nutrients and antioxidants to support its own detoxification system.

Most of the fibre, nutrients and antioxidants in fruit and vegetables are found in the skin and pulp, which is often discarded when juicing.

Gadot is a fan of burgers, chocolate and ice cream, but of course, eating these things every day will only derail your progress and cause inflammation.

She focused on the right balanced diet, with mainly vegetables and protein.

Hydration is also vital for maintaining every system in your body. Fluids carry nutrients into your cells and flush out toxins from your body.

Gadot drank 1 gallon (about 4 litres) of water a day, but for some of you this may be too much, so aim for 1 litre of water per 25kg body weight.

… with plenty of sleep

Sleep is essential to good health and well-being.

How you feel and function during the day is influenced by the quality of sleep you get. While you sleep your body maintains mental and physical health by ensuring the proper functioning of your brain, heart, hormones and immune system.

Just like Gadot, you should be aiming to have seven to eight hours of sleep a night.

Her workout regime

The actress’ training for her role as Wonder Woman was arduous and you can find a few of the routines she used online and in magazines.

Gadot generally combined cardio and strength training, using six to eight exercises at a time.

Lifting weights was an important part of her training so that she could build up muscle to give herself the toned look of Wonder Woman.

Try the circuit below as an alternative to what you can already find online.

Do all six exercises in a row then rest for two to three minutes before repeating.

The rep ranges used are ideal for muscle growth and the metabolic nature of the circuit will boost EPOC (excess post-exercise oxygen consumption) and ensure that you’re burning calories up to 48 hours after the workout.

A1. Goblet squats, 8-12 reps

A2. Romanian dead lifts, 8-12 reps

A3. Push ups, 8-12 reps

A4. Seated cable row, 8-12 reps

A5. Plank, hold for 30-60 seconds

A6. High-intensity cardio on any cardio equipment, for 30 seconds as fast a possible

Do each exercise from A1 to A6, then repeat three more times for a total of four sets.

Want more stories like this? Sign up here. Follow STYLE on Facebook, Instagram and Twitter