Wonder Woman has long been a symbol of girl power. Whether in print, animated, or live action with Lynda Carter. She’s the epitome of a powerful woman, a goddess. When Lynda Carter took up the role in 1975 she soon became an icon herself. To this day she is still Wonder Woman in the hearts and minds of millions. Recently, Israeli actress and beauty queen (like Lynda herself) Gal Gadot donned the lasso and bracelets in Batman v Superman. She’s noticeably more badass than she was in the Fast and Furious franchise. To step into this role she had to get into Amazon shape along with the rest of her cast. Of course she trained with Mark Twight to do so. In this workout we’ll be extrapolating different methods used to get her into goddess shape. When looking into Gadot’s official workout regime a recurring theme popped up - metabolic conditioning. You might be familiar with this from the Cyborg workout. It seems Gadot, too, followed CrossFit style workouts. So now that we know this, let’s adapt it to Progressive Calisthenics. Some Background As I said before it seems like Gadot was doing CrossFit style workouts. One thing we know is that she was doing WOD type workouts from time to time, and she did a significant amount of cardio. Another interesting fact is that she apparently couldn’t do a pullup when she first started training with Mark Twight. But the most interesting thing to note is that she’s more inclined to weight training. This is such a crucial detail. Like Teyana Taylor, Gadot has a figure many women aspire to. And, just as well, she’s not afraid to throw some weights around. This is important because while most women and men want the toned look, they don’t know the first thing about how to go about it. Trust me I love the lean and toned look to. With Bruce Lee as my idol I often train using his methods and aspire to his lean and toned physique. Additionally, being really into high fashion I like to keep a lean and ripped physique. This ultimately has me somewhere between fitness model or fashion model year round. How do I do this? I lift heavy weights. So do most other men who successfully pull off this look. And so do most women who look strong and lean with all those curves. Muscle tone simply means that you have a low percent of body fat shrinkwrapped around enough lean muscle mass provide visually impactful muscle definition. Most people think that this is achieved through lifting low weights for high reps. I’m talking up to 50 reps a set. It’s ridiculous. This isn’t doing anything but building up your muscular endurance. To put it simply you’re much better off lifting weights in the strength/hypertrophy range and supplementing that with HIIT to keep the fat away. But BarLord. Won’t I get too big and bulky? No. It just doesn’t work that way, sister. See, us men who want to stay lean and ripped and don’t want too much muscle mass - we have to have a maintenance routine once we hit our desired look. We have to stick to programs that won’t instigate too much hypertrophy, especially the sarcoplasmic kind. We also have to stay within our maintenance calories to make sure we stay lean. Women, on the other hand, simply don’t have the physiology/biology to have to worry about this. You don’t have enough testosterone to end up with 18” biceps and cobra sized traps and lats. The women that you do see with that type of size do have enough testosterone to gain it. And logically, they’re probably getting it from, uhh, external sources. Even body fat percentages are different for women. When we men go after the lean look, we’re eyeing body fat percentages anywhere from 7-12%. Women, however, need to be eyeing 14-24% body fat. The physiology is just different like that. So don’t worry about getting blocky and big. There are male and female lifters who lift heavy ass weights on a regular basis, women that are stronger than men, that are not bigger than them. It’s all about the type of training being employed. As well as the physiology. The Workout This workout will be another suspension training workout. It comes in the form of a full body “A/B” split. One thing to note is that like Jason Momoa, Gal Gadot leads a pretty active lifestyle. So even though she wasn’t as curvaceous, she was still in pretty good shape. This workout is a full body circuit that will work every muscle in your body. It uses the usual rep range for strength and hypertrophy. The catch is that it is made up almost entirely of compound training. And it is to be completed in a circuit. The first workout is a regular circuit. You bang out as many reps as possible and move on to the next exercise. The 2nd workout is a tabata circuit. You’ll perform each movement for 40 seconds, with 20 seconds rest in between. Completing all five rounds should take about 20 minutes. Altogether, this is a fun and effective way to trim fat, build functional muscle, and get in some great conditioning. A perfect recipe for getting toned, streamlined curves. Full Body "A" (3-4x)
Full Body "B" (4-5x)This is a Tabata circuit. You do as many reps as possible for the allotted time. Rest for 20 seconds. Then move onto the next exercise. Like so:
In Conclusion
Gal Gadot looks incredible as Wonder Woman. Not to mention badass. She popped up out of nowhere at the perfect time during BvS and now she’ll help Batman recruit for the Justice League while Supes is presumably dead. This going to make for some interesting combat scenes where we get to see just how functional her superhero physique is. The main thing to remember is that Gadot wasn’t afraid to pick up the weights. In fact, she loved to. Doing a workout like this with or without weights will not make you big or bulky. Please remember that. Likewise, remember that all of that cardio will not tone you up or give you curves. It will give you endurance, and ultimately a more slender figure. Workouts like this are also great if you have fat to lose. It gets your heartrate going and fires up your metabolism. This leads to fat being burned in a very effective way. And the muscle you will build is notorious for burning fat. Even when at rest. All in all this is a win-win situation. That being said, I hope you gals (get it? Lol don’t judge me) enjoy this workout. Of course you can modify it as you see fit. Have fun with it, share it, and subscribe to get more awesome free workouts. Yours in Bodyweight Badassery, BarLord
4 Comments
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Shredded ShamanLifelong athlete and martial artist. I'm on a mission to bring back the good old days of Physical Culture and make this fit lifestyle a lot more enjoyable. Archives
October 2022
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