Gal Gadot Worked Out Five Days A Week To Prep For 'Wonder Woman 1984'
Photo credit: Presley Ann - Getty Images
From women's health
Since Gal Gadot first stepped into the role of Wonder Woman in 2016, he's embodied a superhero in almost every way. In fact, since the beginning of 2018, she's been preparing for her latest shiny moment, Wonder Woman 1984 (premiere on Christmas Day).
During World War II, Gal does everything from sword fighting to flying to jumping tall buildings. And while she was already fit enough, she really wanted to use that superhuman strength this round, her trainer Magnus Lygdback (who shares his full Wonder Woman training plan on his app) told Women's Health.
The couple trained for nearly an hour a day, five days a week for almost a year, and traveled from Los Angeles to Washington DC, Spain and London while filming.
To get (and see!) Her sense of strong AF, Gal's workouts focused on strength training, says Magnus. Which muscles she worked, however, depended on the day. Typically, the duo spent one workout on the legs, the second on the chest and back, the third on the arms and shoulders, the fourth on the lower body and the fifth on the upper body. "I'm a big fan of working on different parts of the body every day so that your body can relax and rest in between," explains Magnus.
They also built in HIIT (high-intensity interval training) on the assault bike or treadmill three days a week, ending each session with a little core work.
Although most of Gal's workouts required standard fitness equipment, with a little creativity you can build a superhero body like hers from home. This sample leg workout straight from Magnus himself gives you a sneak peek of what it's like to train like Wonder Woman.
Part 1: HIIT
After five minutes of warming up on the treadmill, Magnus and Gal jump into quick sprint intervals. (You can do this on the profile, on the track, or in your neighborhood.)
Instructions: Sprint at an all-out pace for 30 seconds, then walk for 30 seconds to recover. Repeat three times.
The key here? You have to get tough during these sprints.
Of course, no sweat if running isn't your thing. "I love sprints, but they can be hard on your knees," says Magnus. "The Assault or Airdyne bike is another great option for this one." A rowing machine also does the job.
Part 2: strength training (legs)
Gal's long days of shooting included lots of running and jumping, so a strong lower body primer was an absolute must.
Instructions: Do the specified number of repetitions for each of the following exercises. Rest as needed and repeat the process twice for a total of three rounds before moving on to the next move.
1. Cup of Squat
Although Gal typically did front squats (which involves placing a barbell over his shoulders), cup squats are the next best thing to do when working with limited equipment.
How To: Stand with your feet hip-width apart and hold a weight in front of your chest with your elbows pointing toward the floor. Push your hips back and bend your knees to lower yourself into a crouch. Push back to begin. This is a repetition. Complete 12 reps per round.
2. Walking lungs
How To: Stand with your feet together and hold a pair of dumbbells at shoulder level. The elbows are bent in front of the body. Step forward with your right foot and bend both knees in a lunge. Stop when both legs are at a 90-degree angle. Push through your right heel to stand and step forward with your left foot to lower yourself into a lunge. This is a repetition. Complete 10 reps per round.
Pro tip: You can also do lunges with relaxed arms and dumbbells by your sides - or without weights.
3. Knicks lunge
Gal completed her curtains with a mini-band (wrap it around your legs just above your knees), but you can do them without the straps, with a dumbbell in each hand, or with a dumbbell in the cup position.
How to: Stand with your feet under your hips and your arms in front of your chest. Activate the core, lift your right foot and take a large step back and to the outside of your left foot. Then bend at your knees until your right knee taps the floor behind your left foot. Ride through the feet to reverse the movement and return to the starting position. Repeat on the other side. This is a repetition. Complete 10 reps per round.
4. Banded Lateral Walk
How to: Stand with your feet hip-width apart and a small resistance band around your shins. Keeping your knees slightly bent and core firm, then step right with your right foot. Return to the center. Then step left with your left foot. This is a repetition. Do 15 repetitions in each direction per round.
Part 3: core
Finally, Magnus and Gal end each workout with a little abs party. Because you know Wonder Woman takes killer nuclear power to save the world - and looks like a queen who does.
Instructions: Do the number of repetitions of each exercise given below. Then rest as needed and repeat the process a total of three rounds before moving on to the next move.
How To: Stand on your right foot on the far right end of the mat with your left leg bent, left foot raised and crossed behind your right leg, left arm bent and crossed in front of your body, right arm behind your back and the upper body is tilted slightly forward. Hop to the left end of the mat and switch arms and legs to the mirror to move on the opposite side. Hop back to start. This is a repetition. Complete 10 reps per round.
2. Hold the hollow body
How To: Lie on your back and on the floor with your arms and legs outstretched. Raise your arms and legs, keeping the bra line and lower back on the mat to make the body look like a banana. Hold the position for 45 seconds. This is a round.
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