We’re excited about Wonder Woman. This is the first time that female superhero has her own standalone superhero movie, and it definitely helps that Gal Gadot plays the role so well; we can’t think of anyone else who would make a better Wonder Woman than her.
Gal Gadot is no stranger to toughness. After all, the Israeli actress has been conscripted and served in the Israeli Defense Force, where she was a gym trainer for the troops. This means she is familiar with what it’s like to be disciplined and being subjected to a strenuous fitness routine. Gadot has also been athletic since young. In interviews, she shared that she has been a dancer for 12 years, and has also played tennis, basketball, volleyball, and dodgeball. In her free time, she also spends time to paddleboard and do TRX.
But even with this background, Gadot admits that her training for Wonder Woman wasn’t a piece of cake. In preparation for her role in Wonder Woman, she has to follow a strict fitness and diet routine.
Gal Gadot’s Wonder Woman meal plan
Gal Gadot admits that she is a foodie and still indulges in “bad food” such as burgers, chocolate or ice-cream. She shares that she doesn’t restrict herself, and eats everything, but it has to be in moderation.
Gal Gadot’s diet was created by her trainer, Thomas Bradley. He had her focus on meals including equal parts green vegetables and lean proteins. Green, leafy vegetables provide the most nutrition per calorie compared to other types of foods, while lean proteins are able to provide your body with the ability to tone muscles.
Thomas Bradley has also warned her to avoid foods that “appear” healthy but may not really be.
These “food traps” include green juices, which are typically marketed as nutritious and healthy, but are actually high in natural sugar. Instead, Gadot makes her own green smoothies to get the nutrition required. Green smoothies are famous for detoxification, and can reduce bloating.
Her diet prescribed by her trainer also includes drinking a lot of water – 1 gallon (approximately 3.8 litres) of water per day to be exact. Gadot makes sure she drinks up by filling up 1 gallon of water at the start of the day, and then she just have to be sure that she finishes everything by the end of the day.
She shares that drinking a lot of water doesn’t just make her feel fuller, but also made her less inclined to snack. Getting her body hydrated also helped improve her physical endurance.
She shares that getting adequate sleep and proper nutrition helps her improve her training.
“Poor nutrition and inadequate sleep reduce the effectiveness of training by 20 to 30 per cent,” she explains.
Gal Gadot’s Wonder Woman workout
Gal Gadot only spends an hour a day in the gym, but she makes the best out of that 60 minutes. This is the exact routine that her trainer has designed for her. However, note that this is one of the more difficult routines, and she only started on it after four months of training. When she first started training, she couldn’t even execute a pull-up.
1. Rowing
This is a warm-up, so she does this using a rowing machine at an easy pace of 5 minutes, followed by a rest of 1-2 minutes.
Note that rowing has been recommended for Gadot’s cardio training because it’s a low-risk exercise, since she cannot afford to get an injury when she’s on set of a movie. If you’re intending to follow this workout plan, you can choose a different form of cardio exercise, based on your preference.
2. Rowing
Using a rowing machine, alternate between a 10 seconds of sprint, followed by 50 seconds at easy pace. Do this for 5 minutes. Take 1-2 minutes of rest after.
3. Bear crawl
Watch the video above to see how bear crawl is done. Do this for 30 metres, walk back to where you started, and then go straight to the next exercise.
4. Backward bear crawl
Watch the video above to see how backward bear crawl is done. Do this for 30 metres, walk back to where you started, and then go straight to the next exercise.
5. Burpee broad jump
Watch the video above to see how burpee broad jump is done. Do this for 30 metres, walk back to where you started, and then go straight to the next exercise.
5. Crab walk for 30 metres, 1 minute rest
Watch the video above to see how burpee broad jump is done. Do this for 30 metres, walk back to where you started, and then go straight to the next exercise.
6. Burpee broad jump
Remember Routine #5? Repeat it.
7. General pull-up
Do this using a pull-up bar for 7 sets of 3 reps, before taking 1-2 minutes of rest.
8. Ring push-ups
This is different from regular push-ups – it’s a little more challenging. Watch the video above for a demonstration. Do this for 5 sets of 3 reps before taking 1 minute of rest.
