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Become an Amazon Warrior With Gal Gadot’s ‘Wonder Woman’ Workout

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Gal Gadot Kino Workout

Who says superheroes need to be men? One of the first superhero movies featuring a female lead, “Wonder Woman,” made a big splash when it opened in 2017. In this movie, Gal Gadot plays Diana, an Amazonian warrior that looks like a goddess. The physique of the Israeli actress makes women wondering how they can gain muscle and look like Wonder Woman, too.

In the DC universe, Diana is the princess of the Amazons and she lives on a hidden paradise island. She trains her whole life to be a warrior and she gets the chance to save the world when a World War I pilot crashes on their shore.

MORE: Reach Goddess Status With Brie Larson’s “Captain Marvel” Workout

In the regular universe, Gal Gadot trained for nine months and gained 17 pounds of muscle to achieve the goddess physique for her role.

What is the Goddess Physique?

The Kinobody Goddess physique is neither skinny nor bulky. This is for the ladies out there who want to be healthy, strong and fit. That means ideal muscle definition and an overall powerful physique. (Like Wonder Woman herself.)

Achieving this look requires to have proportional legs, hips, waist and upper body. Slim legs, strong glutes, a taut waist and a toned upper body will give you the goddess physique nobody can ignore.

Unfortunately, the fitness industry is misleading women on how to eat and train to get the body they want. Eating 1,200 calories, spin classes, group cardio and lightweight “toning” workouts may help you lose weight on the scale. But if your goal is to look like Gal Gadot in “Wonder Woman,”  you need muscle in the right place with the right proportion.

Kinobody has helped thousands of women achieve the goddess look with the Goddess Toning Program. This program is specifically designed for women to build muscle proportionally and eat right for a healthy lifestyle.

Key Characteristics of Gal Gadot’s Physique

Gal Gadot is 5 foot 10 inches and she weighs around 130 pounds. She hovers around 15-18 percent body fat in both “Wonder Woman” and “Justice League.”

Gadot was a fashion model before becoming a Hollywood superstar. As a supermodel, she weighed around 110 pounds. The 34-year-old actress gained 17 pounds of muscle to look like the DC Comics superhero.

We can describe Gal Gadot’s physique as tall and slender. However, she added muscle to her legs, glutes, back and shoulders for the role. Most women are afraid to gain muscle, thinking they would look too bulky. Training strategically to add muscle will shape your body, not make you bulky. Gal Gadot’s “Wonder Woman” workout is designed to give you athletic legs, round hips and a toned upper body.

Gal Gadot’s “Wonder Woman” Workout Routine

Since Gal Gadot has a ton of fighting scenes in the movie, her program involved boxing, horseback riding and stunt training. However, in order to gain muscle, she lifted weights.

Gadot’s strength training involved barbell movements such as squats and deadlifts. She also did pushups, pullups and lunges to strengthen her body.

When she started her training, Gadot wasn’t able to perform a single pullup. She incorporated the principle of progressive overload to build up her strength. At the end of her training for the movie, she was able to rep out a few pullups with ease.

Gadot combined her strength training routine with cardio training to keep her fat gain to a minimum during her muscle building phase. She also strengthened her core by training her abs. Kinobody offers the Cardio Abs Mobility Program that you can use in combination with Gal Gadot’s “Wonder Woman” workout to burn more calories, improve your mobility and shape your abs.

Training Schedule

The “Wonder Woman” workout routine is a strength training program that runs three days per week. It combines heavy weight training and bodyweight exercises. Each workout will last around 40-45 minutes, which is all you need to achieve the Kinobody Goddess physique.

Monday: Legs, Shoulders and Abs

  • Hip Thrusts: 3 sets x 10-15 reps (rest two minutes between sets)
  • Deadlifts (Sumo or Conventional): 3 sets x 4-6 reps (rest two minutes between sets)
  • Curtsy Lunges: 3 sets x 6-8 reps (rest two minutes between sets)
  • Seated Dumbbell Shoulder Press: 3 sets x 6-10 reps (rest two minutes between sets)
  • Lateral Raises: 4 sets x 12, 10, 8, 6 reps + 1 set x 12-15 reps at a lower weight (rest 30-60 seconds between sets)

Wednesday: Chest and Back

  • Incline Dumbbell Bench Press: 3 sets x 6-10 reps (rest two minutes between sets)
  • Pullups: 3 sets x 6-10 reps (rest two minutes between sets)
  • Pushups: 3 sets x 10-15 reps (rest two minutes between sets)
  • Cable Rows: 3 sets x 8-12 reps (rest two minutes between sets)
  • Bent-Over Flyes: 4 sets x 12, 10, 8, 6 reps + 1 set x 12-15 reps at a lower weight (rest 30-60 seconds between sets)

Friday: Legs and Arms

  • Goblet Box Squats: 3 sets x 6-8 reps (rest two minutes between sets)
  • Walking Lunge: 3 sets x 8-10 reps per leg (rest two minutes between sets)
  • Alternating Dumbbell Curls: 3 sets x 6-10 reps (rest two minutes between sets)
  • Cable Rope Triceps Pushdowns: 3 sets x 8-12 reps (rest two minutes between sets)

Wonder Woman Workout Notes

Warm Up

Spend some time warming up before each workout session. You can get your heart rate up and increase core body temperature by doing some jumping jacks or skipping rope for a few minutes. Then, do two warm-up sets with the first upper body and lower body exercise of the session. Use 60 percent of the weight you use in the working set to do five reps in the first warm-up set. The second warm-up set should be five reps with 80 percent of your working weight.

Progressive Overload

Progressive overload is essential for getting stronger. The Goddess Toning Program uses this principle to build up your strength each and every week. Pay attention to the rep ranges prescribed for each exercise in the “Wonder Woman” workout. Pick a weight that will allow you to reach only the lower end of the rep range. Your goal is to reach the higher end as you get stronger. Once you hit the higher end of the rep range, increase the weight by five pounds.

If you can’t get a single pullup yet, you can either use some assistance by using bands or build up your pullup by focusing on the negative. Jump or use a bench to get to the top portion of the pullup. In a controlled manner, slowly lower yourself down. Aim to last longer every time you do a pullup and you’ll soon be able to full pullups.

Pushup can also be challenging for some people. Getting into a more vertical angle by using a bench will make the pushups easier. Aim to increase your reps and lowering your upper body every week until you can do regular pushups for 15 reps.

You can get stronger by following the “Wonder Woman” workout. However, without the proper nutrition plan, achieving the physique of Gal Gadot is not realistic. Your diet is the most important part of any fitness regimen. What you put in your body to fuel you–as well as when and how–is pivotal in sculpting your physique.

Whether you want to lose fat or gain muscle, the nutrition guide in the Goddess Toning Program can help you reach your goals with a personalized diet plan.

Supplements for the “Wonder Woman” Workout

The most important parts of your body transformation are your nutrition and training. Being consistent on these two will get you 90 percent of the way to creating your goal physique. Supplements can help you with that final 10 percent. (The cherry on top.)

NEXT: Become a Gorgeous Lady of Wrestling With Alison Brie’s “GLOW” Workout

If you choose to use supplements, choose high-quality supplements with scientifically proven ingredients. Kino Octane Pre-Workout includes clinically effective doses of quality ingredients to improve your performance in the gym without giving you jitters or post-workout crash.

Also, if your goal is to gain muscle, then Kino Gains is an excellent post-workout formula that activates your body’s natural muscle building pathway.

By sticking to this workout routine, progressively overloading your muscles, eating correctly for your physique goals and supplementing with strategic purpose, prepare to become a real-life superhero!

If you want even more kickass fitness content, stay locked in on the Kinobody blog, where we post new workouts, nutrition tips, supplement information and more on a weekly basis.

Here’s to your fitness journey!

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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