The Gal Gadot Wonder Woman Workout


Gal Gadot Wonder Woman Workout

The workout we have come up with today to post is the Gal Gadot Wonder Woman Workout! This one is inspired by the physique that Gal Gadot built to play the role of Wonder Woman. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Gal Gadot Stats:

Height: 5’9″
Weight: 125-140 pounds (Approximately depending on source.)
(Information found via Wikipedia.)


Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Gal Gadot Wonder Woman Workout:

Day 1: HIIT, Legs, Core

Warmup: Treadmill, 5 minutes; HIIT Treadmill Sprints, 3x for 30 seconds, with 30 seconds off

Front squat, 12 reps 3x

Walking lunge, 20 reps 3x

Mini band circuit, 3 rounds: Mini band curtsy step, 20 reps; mini band lateral walk, 15 reps each side

Skaters, 20 reps 3x

Windmill, 20 reps, 10 on each side

DAY 2: Chest, Back, Core

Warmup: Assault bike (or rowing machine), 5 minutes

Wide-grip pull down, 12 reps 3x

Push-ups to max out, finish last couple reps on knees, 3x

Alt standing dumbbell rows, 20 reps 3x

Superset, 3 rounds: Reverse fly on incline bench, 12 reps; dumbbell flys on flat bench, 12 reps

Core superset, 3 rounds: Crossover mountain climbers, 12 reps, 6 each side; rotational leg kicks, 12 reps, 6 each side

DAY 3: HIIT arms, Outside shoulders, Core

Warmup: Assault bike, 5 minutes

HIIT Assault bike, 5x for 20 seconds, with 20 seconds off

Alt biceps curl, 16 reps, 8 each side, 3x

Triceps skull crusher, 12 3x

Superset, 3 rounds: Cable bicep curl, 12 reps; tri push down, 12 reps

Superset, 3 rounds: Double bicep curl flat back, 10 reps; lateral raise, 12 reps

Hollow hold, 45 seconds 3x

DAY 4: HIIT lower body, Core

Warmup: Treadmill, 5 minutes; HIIT Deadmill sprints, 3x for 30 seconds

Leg press, 12 reps 3x

Bulgarian split squat, 20 reps, 10 reps on each side, 3x

Swiss ball superset, 3 rounds: Knee tuck, 12 reps; side to side, 12 reps, 6 on each side

Superset, 3 rounds: Hamstring curl, 12 reps; hip thrust, 12 reps

Stability ball pass, 20 reps 3x

DAY 5: Upper body, Core

Warmup: Assault bike, 5 minutes

Superset, 3 rounds: Close-grip pulldown, 20 reps; lateral raise, 15 reps

Superset, 3 rounds: Dumbbell rotation, 16 reps, 8 each side; push-ups on bench, 12 reps

Superset, 3 rounds: Straight-arm pulldown, 12 reps; dumbbell straight-shoulder raises, 10 reps

Dragon kicks, 15 reps, 3x

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The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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