It’s no lie that Gal Gadot is one of the most inspirational women on the block right now, not only is she a sophisticated and sexy Wonder Woman, but she is also an amazing mother, Honorary Ambassador for the Empowerment of Women and Girls, she served two years in the Israel Defense Forces, and to top it all off, she’s so humble!
If you’re like us, then you may have been inspired by the new Wonder Woman and Justice League movies to get up off your sofa and to get yourself to the gym. If that sounds like you, then we wanted to help you out with some key workout movements that you need to try out to get that Wonder Woman physique:
- The ‘Be Humble’ Body Weight Squat
You may have tried the bodyweight squat before, and if you’re hoping to get firm legs and a booty like Wonder Woman, then this lower body strengthening exercise is absolutely essential. The bodyweight squat can be performed virtually anywhere with no equipment, and it’ll very quickly strengthen your lower body.
- Stand as tall as you can with your feet spread shoulder-width apart.
- Lower your body as far as you can by pushing your hips back and bending your knees.
- Slowly push yourself back to the starting position.
To increase the difficulty of this move for even more muscular legs, try adding some weight onto your back. If that frightens you, simply pop along to a Simply Pump class, and we will show you how to use light weights safely and easily, and we promise you won’t look more like the Hulk than Wonder Woman by lifting some weights.
2. Underhand Cable Pull Down
Lots of women forget to do an arm day because the weights room and equipment can be intimidating. However, if you’re after the Wonder Woman long and lean upper body look, then an easy way to tone your arms is to do underhand cable pull downs with a relatively lightweight.
- Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pads so that they prevent your body from being raised by the resistance
- Grab the pull-down bar with the palms facing you.
- As you breathe out, pull the bar down until it touches your upper chest
- After a 1 second pause, breathe in, and slowly bring the bar back up to the starting position
Here’s 82 Years Young Joan, showing us how it’s done:
3. Ring Row your way to abs of Wonder Woman steel
Ring rows are great for beginners who would like to work their full body, but most specifically their abs and their arms!
- Set the rings to the appropriate height (the lower the rings the more difficult the exercise).
- Grip the rings and lean back until your arms are straight.
- Keep your body straight and pull your chest up towards the rings as high as you can.
- Pause briefly at the top of the exercise and then slowly lower yourself back down to the starting position. That is one full repetition.