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Train Like Wonder Woman: Get Gal Gadot's Workout

Getting in shape for a role like Wonder Woman couldn't have been easy.

Gal Gadot had to train like a pro athlete due to all of the crazy action sequences in the film, and to get that coveted, chiseled figure of hers. 

Gadot's body was long and lean prior to Wonder Woman––she was even a beauty queen earlier on in life (she was crowned Miss Israel in 2004 at the age of 18). She then served in the military for two years––which unknowingly helped her prepare for this superheroine role!



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6 Months of Training, 6 Hours a Day

We all know bodies like Gal Gadot's don't happen overnight. It took six months of intensive training and dieting prior to filming to achieve her Wonder Woman physique. And she would train for six hours a day!

In her interview on Live with Kelly and Ryan, she explained, "I did two hours gym work, two hours fight choreography, and two hours horseback riding. Which is super hard."

In the end, the gained a whopping 14 pounds of muscle for the role.


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She Ate a Whole Food Diet

With workouts that intense, diet was extremely important, and Gal needed a lot of protein! Her diet was simple–she balanced her meals with half protein, half greens, and drank a gallon of water each day. And we're assuming got as much sleep as possible!

Gal didn't restrict herself entirely, though. “I'm a foodie and I love to experience food, but at the same time I look at food as fuel and I want to give the best to my body,” she told Harper’s Bazaar.



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Her Cardio of Choice? Rowing

Gadot’s trainers would have the actress do rowing for cardio because it’s a low-risk exercise. She couldn't afford to get hurt, especially while on the set of an action movie. (You can always substitute your preferred method of cardio in the workout below.)

Full Body Workout

Here's an Example of Gal Gadot's Workout:

  1. Rowing machine - 5 min Warmup
  2. Rowing machine - 5 min of 10 sec sprint/50 sec easy
  3. Mountain Climbers - 1 min 
  4. Bird Dogs - 1 min 
  5. Burpee / Broad Jumps - 1 min
  6. Bird Dogs - 1 min
  7. Mountain Climbers - 1 min
  8. Burpee Broad Jumps - 1 min
  9. Pull-ups - 7 sets x 3 reps
  10. Push-ups - 5 sets x 3 reps

More workout details via Pop Workouts and Muscle & Fitness

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