Diet Plan

Wonder Woman Workout Routine and Diet Plan

Growing up, we weren’t all playing with barbie dolls and doll houses. In fact, I was raised idolizing Wonder Woman; she’s the true female icon, proving she’s stronger than most men while maintaining hair we’re all jealous of.

Well, thanks to Gal Gadot and the recent Wonder Woman film, we now have the secret to sculpting the dream superhero figure.

Take a look:

Gal Gadot’s Wonder Woman Workout

Gal Gadot running in her wonder women costume on the set of the movie.

There’s many different workouts out there, all claiming to be the ‘Wonder Woman Workout’ that Gal Gadot used to sculpt her amazing figure. For this reason, we’ve had a look around and put together the most realistic training plan that’ll be sure to get that booty poppin’.

Warmup – Rowing Machine

This is important ladies. You don’t want to pull any muscles during your gym session, so don’t skip this bit.

Gal performed 5 minutes on the rowing machine at a slow pace, in order to get her muscles activated and ready for her workout.

  • 5 mins slow pace (Rowing Machine)

1. Rowing Machine HIIT


The first workout on the list. Gal’s trainer stated that this was one of the key exercises that helped Wonder Woman achieve that lean figure.

What to do

HIIT is great for getting your workout finished quickly; effective enough, so you can get home and catch up on the latest Pretty Little Liars episode…

Gal performed 2 minute sprints on the rowing machine for 3 rounds (going at an easy pace for 2 minutes between the rounds).

  • 3 sets of 2 minute sprints, with 2 minutes slow pace between rounds

2. Bear Crawl

Wonder Woman Workout Bear Crawl

This is a tough one. This doesn’t require any weights, but it’ll get you sweating in the gym.

To perform a bear crawl, use your hands and toes to crawl forward – making sure to keep your knees and elbows from touching the floor.

What to do 

  • Perform bear crawls for 30 meters, then walk back and head straight into the next exercise (without resting)

3. Backward Bear Crawl


As you’ve probably guessed, this is the same as the bear crawl…but going backwards.

What to do 

  • Backward bear crawl for 30 meters, then walk back and head straight into the next exercise (without resting)

4. Burpee Broad Jump

Wonder Women burpee broad jump

To perform this exercise, use your legs to power and propel yourself forward. Once you land, get straight down for a burpee and then repeat.

What to do 

  • Burpee broad jump for 30 meters, then walk back and head straight into the next exercise (without resting)

5. Crab Walk


You’re probably imagining yourself walking sideways in a crouched position…but that isn’t the crab walk you’ll be doing here.

To perform a crab walk, start by sitting on the floor with your hands behind your back and legs bent in front. Then raise your hips so that only your hands and feet are touching the floor and use them to move forward.

What to do 

  •  Crab walk for 30 meters, then walk back and head straight into the next exercise (without resting)

6. Burpee Broad Jump

burpee broad jump

The same as before, you know what to do.

What to do 

  • Burpee broad jump for 30 meters, then walk back and head straight into the next exercise (without resting)

7. Pull Ups

Pull ups

At this point, you’ll be feeling pretty sore, ladies. But push through and you’ll look like Wonder Woman in no-time…

What to do 

  • 7 sets of 3 reps (rest for 1 minute between sets)

8. Ring Pullups

Ring Pull ups wonder woman workout

These are simply pull ups performed on gym rings (check the picture above if you’re still unsure).

What to do

  • 5 sets of 3 reps (rest for 1 minute between sets)

9. Barbell Finisher

Gal-Gadot-wonder-woman-workout performing squats and romanian deadlifts.

After that full body workout, you’ll definitely be feeling sore. But this is where you show your superhero strength, ladies – so get motivated for one last section.

Gal performed 4 weighted exercises as part of her workout: 

  • Romanian Deadlift – 5 reps of 1 set
  • Bent-over Row – 4 reps of 1 set
  • Reverse Curl – 5 reps of 4 sets
  • Squat – 5 reps of 4 sets


If you’ve been following this workout routine and made it to the end, then get your sword and shield ready – you’ve officially killed a superhero workout!

Now, the cooldown is just as important as the warm-up; it’ll help your muscles relax after this crazy workout, and stop you from cramping up later.

What to do 

  • Light medicine ball throw for 5 minutes

Wonder Woman Diet


We’ll take a shot from the Lasso of Truth here and make a confession…We couldn’t actually find Gal Gadot’s exact diet plan.

But that doesn’t mean we’ll make one up like other websites have done. Instead, we’ve managed to get our hands on Gal’s co-star, Jenny Pacey’s diet plan.

You’ll be glad to hear that Jenny is a former Olympian and fitness expert; so this will definitely help you get toned!

Diet Plan

  • Pre Training Breakfast – 2 egg yolks and 5 egg whites (scrambled with coconut oil)
  • Post Training Breakfast – Oats with berries and nuts
  • Snack – Protein shake with nut butter, banana, blueberries and almond milk
  • Lunch – Oats, fruits or veg, with grilled turkey, avocado, hummus, oatcake and sweet potato
  • Snack – Protein bar with apple or pear
  • Dinner – Small portion of lean protein (chicken, tuna or salmon) with green vegetables
  • Snack – Protein shake with coconut milk and brazil nuts.

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