Wonder Woman training: how Gal Gadot prepared for her role as a superheroine

Wonder Woman training: how Gal Gadot prepared for her role as a superheroine

Rowing, martial arts and training with a sword helped the actress to gain more than 7 kilograms of muscle mass.

A few years ago, Israeli actress Gal Gadot embodied on the screen Wonder Woman – one of the most famous superheroines. She managed not only to meet the expectations of the audience and worthily perform the role of everyone’s favorite character, but also to bring a special charisma to the image. And in 2020, the actress returned to the role of the famous warrior in a new solo movie about Princess Diana.

However, to play a superheroine is not so easy. In the past, Gal Gadot was a mannequin, and for most of her life maintained a very lean physique. However, the princess of the island of the Amazons – a girl is far from weak. Therefore, to match the image, the actress had to carefully prepare for filming – regularly train and gain muscle mass.

Martial arts, cardio and strength.

Although at one time Gal Gadot served in the army – in Israel, military duty is in Israel and women, with the preparation for filming in the movie “Batman v Superman”, in which her character appears for the first time, the actress had a hard time. In order to come into the right shape, Gadot took six months. She had to train every day for 6-7 hours.

One of the main tasks of the actress was to gain muscle mass, because Princess Diana has an athletic and voluminous figure, which Vice-Miss Israel initially could not boast. Therefore, her program focused on strength training, and led them Mark Twight, who also helped Henry Cavill to prepare for the role of Superman.

To pump different muscle groups, Gal Gadot worked out on exercise machines, including rowing and with a barbell. The main training of Wonder Woman is designed for 45 minutes and consists of seven exercises. The lesson plan looks like this:

• rowing: 5 min;
• break: 1-2 min;
• rowing: 5 min;
• bear walk: 30 m – exercise, 30 m – rest;
• reverse bear walk: 30 m – exercise, 30 m – rest;
• burpee with a forward jump: 30 m – exercise, 30 m – rest;
• “crab walk: 30 m – exercise, 30 m – rest;
• burpee with a jump forward: 30 m – exercise, 30 – rest;
• pull-ups: 7 approaches 3 times with a break of 1-2 minutes;
• push-ups on rings: 5 approaches 3 times with a break of 1-2 minutes.

In addition, Gal Gadot regularly trained with a barbell. The complex consisted of the following exercises:

• deadlift: 5 times with a weight of 33% of the single-repeat maximum;
• deadlift: 5 times with 43% of her single-repetition maximum;
• reverse grip barbell deadlift: 4 sets of 5 times with a weight of 53% of single-rep max;
• bench press schwung: 4 approaches of 5 times with a weight of 63% of single-rep max.

Also in the frame actress had to ride a horse, fight with a sword and perform various stunts. Therefore, as part of her training, she practiced kickboxing, martial arts, kung fu, jiu-jitsu, trained with a sword and learned to stay in the saddle.

Protein, lots of greens and fruits

However, to achieve a superhero figure, training alone is not enough. Gal Gadot also had to carefully monitor the diet. Although the actress, like many, is partial to fast food and sweets, during preparations for filming she had to give up junk food.

The basis of her diet was protein and plant food, and as snacks Gadot chose fruits and vegetables. One of the favorite PP-dishes of the actress – the national Israeli shakshuka, scrambled eggs with tomatoes, onions, peppers and olive oil.

Also, with a busy workout regimen, it was crucial to keep an eye on the body’s water balance. According to Gal Gadot, every day she drank at least three liters of water.

Thanks to diligent training and responsible approach to nutrition actress managed in a fairly short time to achieve the desired physical form. For six months of training Gadot gained more than seven kilograms of muscle. And the result of her efforts, all fans of DC comics could see on the screens of cinemas.