While Gal Gadot delved into action films with the Fast franchise, becoming Wonder Woman for the DCEU required a different level of commitment to fitness.

Gal Gadot’s routine has been a combination of strength training, HIIT, and functional movements. Here is a rundown of everything that her fitness regimen entails.

How Gal Gadot Trains

The Red Notice star usually trains three to four times a week, even when she is busy on movie sets. She follows a specialized approach developed by celebrity fitness trainer Magnus Lygdback called the Magnus Method. Here is the rundown of that workout routine.

Day I: Cardio and legs

• Warm-up: 5-minute treadmill run, and 3 sets of 30-second HIIT sprints.
• Front squats with dumbbell - 3 sets of 12 reps
• Walking lunges - 3 sets of 20 reps
• Curtsy steps - 3 sets of 20 reps
• Lateral works - 3 sets of 15 reps
• Skaters - 3 sets of 20 reps
• Windmills - 3 sets of 20 reps

Day II: Back, Chest, and Core

• Warm up - assault bike or rowing machine for 5 minutes
• Wide grip lat pulldowns - 3 sets of 12 reps
• Eccentric push-ups - 3 sets to failure 
• Alternating standing dumbbell rows - 3 sets of 20 reps
• Superset:
• Core superset:

Day III: HIIT and Arms

• Warmup - assault bike for 5 minutes
• Alternating bicep curls - 3 sets of 15 reps
• Triceps skull crushers - 3 sets of 12 reps 
• Cable bicep curls - 3 sets of 12 reps
• Tricep push down - 3 sets of 12 reps
• Superset
• Hollow hold - 3 sets of 45 seconds

Day IV: HIIT, Legs, and Core

• Warmup - treadmill run (5 minutes) and deadmill sprints (4 sets of 30 seconds)
• Leg press - 2 sets of 5 reps
• Superset
• Superset
• Hands to feet stability ball press (3 sets of 20 reps)

Day V: Chest, Back, and Core

• Warmup - assault bike for 5 minutes
• Superset
• Superset
• Superset
• Dragon kicks (3 sets 15 reps)

However, Gal Gadot doesn't always push her limits with the Magnus method. When she's not preparing for physicially demanding role, Gadot leans more on Pilates, TRX, and swimming for their joint-friendly benefits.

Wonder Woman’s Diet Plan

The Snow White actress follows a Mediterranean diet, which is loaded with veggies, lean protein, olive oil, and fruit. Instead of restricting herself to hardcore diet plans, she balances herself with three moderate meals a day includes a well-rounded plate of nutrients. 

She allows herself to snack now and then but makes sure it is nutritious. Her staple snack is dates or Greek yoghurt with green apples. Her sweet indulgences include chocolates, ice cream, and even burgers. 

Breakfast 

• Two eggs, toast, and salad

Lunch 

• Lean proteins + carbohydrates in the form of sweet potatoes and vegetables. She sometimes pairs them with chicken, filet steak, or her favorite Chilean Sea Bass.

Dinner 

• Protein and veggies with salad.

So what are your takeaways from Gal Gadot's training routine? Tell us in the comments.

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Written by

Ruwa Javed

Edited by

Sagnik Bagchi