Wonder Woman was on the agenda at the weekend, and I will be honest, I went to the cinema with zero expectations – simply because I am not one for Sci-Fi or Fantasy films at the best of times. But I was pleasantly surprised to find myself consumed by the film – the outstanding choreography, the well-timed flecks of humour, and the choice of actress in Gal Gadot could not be faulted: doe-eyed-doll-come-bad-ass-bitch can’t come easy. They may have overdone it slightly on the CGI war in the final scene, but all in all, the film instilled a serious sense of Girl Power, relentless energy, and the unquestionable desire to get to the gym for a badass workout.
There’s no doubting that every woman in that cinema was wondering what Gadot’s secret is, other than a ridiculous genetic makeup that is. So I decided to delve into the fitness world of Wonder Woman herself, Gal Gadot, to see what sports she got up to in the run-up to shooting her Hollywood blockbuster, and how we too can work out like Wonder Woman.
1. Be Confident
If you want to get into the Wonder Woman workout routine then you’ve got to have the right mindset to begin with. This is meant to be a challenge after all, so you’re going to have to push yourself – not too hard, but hard enough.
1. Have a positive mental attitude towards yourself and your workout.
2. Set attainable goals, and break them up into steps so you can reward yourself along the way.
3. Listen to your body at all times.
4. Know your limits.
5. Enjoy yourself!
2. Keep Climbing
Climbing is a sport that gives you a full body workout. You may think that’s it’s all in the arms, but the idea is actually not to pull yourself up with only upper body strength, but rather to push through the legs, as they are stronger and will drive the body upwards. There are loads of benefits to rock climbing (or indoor wall climbing):
Toning: Climbing helps with muscle toning and overall strength through a range of muscle groups, including the abs, obliques, biceps, deltoids, lats, calves, quads, glutes – it’s clearly a full-body workout.
Mental strength: Climbing can be daunting, and whether you’re climbing indoors or outdoors, you need to be able to map out a route, and work out your arm span, your reach, your ability to manoeuvre your body into different positions in order to push yourself up to the next ledge. It’s very much about coordination and judgement of distances and your personal capabilities.
Cardio and strength training: Climbing is a great way to burn calories while also building strength, as you are constantly working against the weight of your own body.
3. Box Hard
Boxing is a serious stress-buster, and it’s an amazing cardio workout too. You want to get your form right to begin with, to avoid strains on the body, and if you think it’s all about the punches then you’re wrong; boxing is an incredibly dynamic and cardio-intensive sport – you should always be moving and remain light on your feet, so you’re constantly burning calories throughout the session. Boxing is great for these reasons:
Empowerment: That sense of toughness that comes with boxing is what gives it the appeal to many women. This is a sport that tests you on many levels – whether you’re aiming at a punch bag, or sparring with a partner. It tests both physical endurance and mental capability, and encourages you to give it your all.
Energising: Boxing gets your heart rate pumping, and as you focus on every punch, you get a serious rush of adrenaline, and you come out of a session radiating endorphins and feeling like, well, a superhero.
4. Core Work
Building up the core is pretty essential for everything that we do because our abdominal muscles provide the basic stability that the body requires to support the spine, and hold everything in a nice natural alignment. Once we learn to maintain that stability through the core, and build up strength, then we can start with weight-bearing exercises and perform them with control – which is when they are most effective. Pilates is one of the most effective forms of exercise for core work, and you will find a lot of basic Pilates moves integrated into loads of gym routines – including planks, press ups, squats, sit ups, etc. The stronger your core becomes, the more you can do – such as adding weights, increasing your range, and turning up the intensity to Wonder Woman level.
5. Healthy Eating
Eating healthily is a big factor in fitness; it’s all about having everything in moderation and covering all the right food groups. Your body needs carbs and healthy fats for energy, protein for muscle repair, vitamins, minerals, natural sugars – and so on. But it’s all relative; listen to your body and eat according to your fitness routine. If you’re working out twice a day then you’re clearly going to need more food than someone who has been sat in the office all day. One really important thing to rememeber is hydration because water can actually help to fill you up when you think you might be hungry, sometimes it’s just thirst – so try having a drink of water first, before heading straight to the fridge for a snack.
6. Water Sports
I am a huge fan of water sports, so if I could just work out in the water all day, then I would be Wonder Woman in no time. The great thing about water sports is that you’re outside in the sunshine, enjoying the weather, soaking up vitamin d and vitamin sea – and all the while, you’re getting your exercise in too. These are a few sports for the aquaholics out there:
Swimming: Keep it simple and ever so classic and go for a swim. Swimming is a low-impact, full-body workout that works all the muscles in your body as you propel yourself against the resistance of the water. It’s also a great form of active meditation.
Paddleboarding: Once you stand up, you’ll be hooked. This is a fantastic way to explore your surroundings, as you paddle around in the sunshine (assuming it’s sunny). You work the core as you maintain your upright position, and if you hit the waves for a bit more action, then your workout becomes more substantial as you have to work harder to stay on the board.
Surfing: This takes a bit more skill, but for all the ladies out there who aspire to be surfer girls, I recommend renting a board on your next holiday and giving this a go. Paddling out is great exercise in itself, and that’s before you’ve even tried to catch a wave!
Wake surfing: This one’s a little easier than traditional surfing, and you do it off the back of a boat, so you get a bit of a head start on the wave. It takes focus and stability, so a lot of core strength and balance, and once you get the hang of it, you can start adding some tricks to your game!
7. No Excuses
So there you have it – the Wonder Woman workout routine, or my version of it at least. Set yourself a challenge that works for you, and see where it takes you – it’s all about having the right mindset and the determination to get what you want, and to have fun with your workouts along the way. So what are you waiting for? Yallah, let’s go!