In her Latest Release Wonder Woman 1984, Gal Gadot looked fabulous. In order to achieve that strong physique she didn't just sit down and ate nothing but instead she worked out hard in the gym to pull that Strong female superhero (Wonder Woman) look.
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How can you be like wonder woman- Strong from inside out?
It all begins from within; wonder woman is one of the strongest female superhero characters in justice league. As being said, we can take some of her qualities and apply them on our own.
Chose to stand brave and bold no matter how daunting or
problematic the situation is.
Chose to stand firm to your beliefs and have faith in your abilities to lead yourself and people who are dependent on you out of any difficult circumstances.
Be compassionate; wonder woman is the most caring and kind hearted soul among the members of justice league.
Well that’s enough for internal development. Let us focus on the external, the outward shell, the armor of a strong female. If that’s what you have been looking for then you have come to the right place.
What does wonder woman eat to stay lean and strong?
Working out hard in the gym matters to
achieve that perfect superhero body but what matters more than that is what we
are doing in all those hours away from the gym, when we are not training.
What we put in our mouth, what we eat, how we fuel our body with right nutrition.
Gal Gadot generally sticks to a Mediterranean diet having a lot of veggies and predominantly greens. That way she stays lean and looks her best year round.
But for her latest movie Wonder Woman 1984 she had a different approach in her nutrition as per her trainer and nutritionist Magnus Lygdback.
In order to look muscular and strong she was put on a typical high protein, high carb and moderate fat diet.
Basically Gal Gadot's entire day
consisted of:
- 100 grams of
Protein
- 240 grams of
Complex Carbs and
- 80-90 grams of Good and healthy Fat
Wonder Woman Breakfast
3 Eggs with fist full of complex carbs and overnight Oats and Whey
Protein
Wonder Woman Lunch
Either Chicken or Fish with some veggies
Wonder Woman Dinner
Beef Steak with Rice and loads of veggies
Wonder Woman Snacks
Gal also had 2 snacks throughout her day and in that she used to have, 1 fist full of Protein + 1/2 fist full Carbs + 1/2 fist full Fats.
So as I mentioned above, she had these healthy portions of meals
throughout her day in order to achieve that Wonder Woman body and put on those
strong muscles on her frame.
If you wanna look strong, you've got to be strong by having right nutrition & training. Having said that, I believe you know how important right nutrition is in order to get a strong and perfect body of your dreams.
Now let’s look into “how did Gal Gadot train for Wonder Woman?”
Train Like Wonder Woman
According to Gadot’s trainer Magnus Lygdback, the aim for her training program was to get her to be as strong and healthy as possible without
inflicting any injuries or putting heavy muscles on her body.
That’s the demand for the character (wonder woman), which is to be
strong and agile. By putting more muscle it would counter the agility part by
making her slow.
All these Hollywood actors/actresses achieve their physique
because they have a purpose that is to look good in front of the camera or to
make that character come to life.
So, if you wanna workout and look strong like wonder woman then workout with a purpose, purpose to become strong feel healthy in your own body.
Wonder Woman Workout Gears
Gal Gadot’s training was done with the Rings, Barbells, Swords,
Dumbbells, TRX bands. Her workout consisted of several dozens of:
- Push-ups
Pushups are great chest, shoulder and arm developer and tonner.
- Ring Chin-ups
Chin-ups in themselves
are very taxing on the whole body and the rings add up the stability component
too. Which force the body to leverage all the muscles from our core and entire
body to balance itself.
- Dumbbell Rowing
Rowing is great for building those strong back muscles. Dumbbells
give us the opportunity to train unilaterally, meaning our hands become
independent of each other, avoiding the chances of any muscle imbalances.
- Rowing Machine
She was assigned to rowing machines as her form of cardio because
it is low impact and keeping her injury free was one of the priorities.
- Chest flies with
dumbbells
- Core
Keeping all this information in hand I made this workout plan inspired by Gal Gadot's wonder woman workout routine.
Gal Gadot's Wonder Woman Workout
It’s a total body workout routine done thrice a week, so we are
hitting the gym every other day.
What training 3 days a week will do is, you’ll have 4 rest days and 3 High
intensity Weight lifting and cardio training days which will be conducive for
maximum muscle growth (obviously keeping the agility component in mind) and
optimum recovery.
Before performing this workout routine, I would suggest you to do a 10 minutes warmup session. This way you will reduce the chances of injury and get the most benefit out of this workout routine.
TOTAL BODY WORKOUT A
1a. Deadlifts - 3reps x 3 sets
1b. Lunges - 5 reps x 3 sets
1c. Deadlifts - 3 reps x 3 sets
Do 3 reps of deadlifts with either dumbbells or kettlebells. Then lunge 10 steps (5 steps each leg). After lunges do 3 more deadlifts at the end. That's your first tri-set.
Do 3 sets like this.
2a. Pushups - 12 reps x 3 sets
2b. Shoulder Taps - 10 reps x 3 sets
Do a set of regular pushups and immediately after that do shoulder taps by being in that pushup position.
3. Lat Pull Down - 10 reps x 3 sets
4a. Front Raise - 10 reps x 3 sets
4b. Lateral Raise - 10 reps x 3 sets
5a. Incline Dumbbell Curls - 10 reps x 3 sets
5b. Incline Dumbbell Tricep Extensions - 10 reps x 3 sets
6. Mountain Climbers - 30 sec x 2 sets
7. Crunches - 15 sec x 3 sets
TOTAL BODY WORKOUT B
1a. Front Squats - 12 reps x 3 sets
1b. Romanian Deadlifts - 12 reps x 3 sets
2. Chinups - 8 reps x 3 sets
3. Dumbbell Bench Press - 12 reps x 3 sets
4. Reverse Lunge to Shoulder Press - 15 reps x 3 sets
5a. Barbell Bicep Curls - 12 reps x 3 sets
5b. Rope Pushdowns - 12 reps x 3 sets
6. Leg Raise - 10 reps x 3 sets
7. Wipers - 10 reps x 3 sets
TOTAL BODY WORKOUT C
1a. Goblet Squats - 12 reps x 3 sets
1b. Kettlebell Swings - 12 reps x 3 sets
2. Dumbbell Renegade Rows with Pushups - 10 reps x 3 sets
3a. Dumbbell Rowing - 10 reps x 3 sets
3b. Dumbbell Incline Bench Press - 10 reps x 3 sets
4. Glute Bridges - 12 reps x 3 sets
5a. Preacher Curls - 10 reps x 3 sets
5b. Dumbbell Kickbacks - 10 reps x 3 sets
6. Planks - 60 sec x 2 sets
7. Flutter Kicks - 30 sec x 2 sets
Hope this wonder woman diet and exercise plan help you in achieving your superhero body. And may you be as strong and wise as Diana, princess of the Amazons.
Comment down below if you want Gal Gadot a.k.a. Wonder Woman's Total Body Home Workout without using any equipment at all.
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