Gal Gadot’s Wonder Woman Diet and Workout plan

Image of Gal gadot as Wonder Woman


Gal Gadot is an Israeli actress, singer, martial artist, and model. She was born in Rosh Ha’ayin, Israel, to a Jewish family.She served in the Israeli Defence Force (IDF) for two years, and won the Miss Israel title in 2004 at 18 years old.

However most recently Gal Gadot, plays a strong feminine superhero in Wonder Woman, but what most people don’t realize is that Gal, 32, is somewhat of a superhero in real life as well. She’s pretty much done it all, She’s been a basketball player, a military combat instructor, a model, a hip-hop dancer and most recently an actress.

At the Critics’ Choice Awards on Jan. 11, Gal will be presented with an award she has certainly earned: the #SeeHer award, and Patty Jenkins, Wonder Woman director and screenwriter, will present her with this honor. It’s no surprise that Gal will be the receiver of this award, as she has become an icon of strength and courage for young girls all over the world by staring in Wonder Woman.

In this post we’ll be looking at how Gal trained and dieted for her role in Wonder Woman.

Gal’s routine was very basic compared to other celebrities such as Dwanye Johnson’s (to see our post about him click here) But here’s what we know about Gal’s fitness routine and diet. If you’re looking to make some changes in your own program, you’ll definitely find some inspiration here.

Gal Gadots workout and dietGal Gadot’s workout

The Gal Gadot Wonder Woman Workout got her body in fighting shape for the Batman v. Superman movie. To get fit, Gal Gadot used the same team as Batman v Superman’s Henry Cavill, who played superman. Gal Gadot’s trainers are Mark Twight and Thomas Bradley. Her trainers say the goal behind the Wonder Woman Workout was to sculpt her into a believable character.

A former fashion model, Gal Gadot transformed into a stronger woman. She achieved a body capable of performing the action scenes as seen in the movie. Here’s the Gal Gadot Wonder Woman workout illustrating how she got her body in such good shape.

Gal Gadot trained in the gym for 2 hours, did fight choreography for 2 hours, and horse riding for another 2 hours. however outside of training for Wonder Woman she paddleboards and does TRX training, which keep her lean. Gal Gadot also likes rock climbing and since rock climbing needs a lot of upper body strength, it helped her get chiseled and achieve strong shoulders, chest, lats, and abs.

Her trainer for the movie, Mark Twight, was shocked to see her when he first met her due to how in shape she already was. She was lean and needed to add muscle to look the part in the movie.


  • • Warm-up – jogging or running for 5-10 minutes
  • • Rowing – 5 minutes
  • • Mountain Climbers – 1 minutes
  • • Burpee Broad Jumps – 1 minuets
  • • Bird Dog – 1 minuets
  • • Push-ups – 5 sets of 3 reps
  • • Pull-ups – 7 sets of 3 reps


  • • Warm-up – Jogging and rowing for 5-10 minutes
  • • Romanian Deadlifts – 3 sets of 5 reps
  • • Bent Over Row – 3 sets of 5 reps
  • • Reverse Curl – 3 sets of 5 reps
  • • Weighted Squats – 4 sets of 3 reps
  • • Cool Down – Light medicine ball throw for 5 minutes

Arms and Abs Circuit Workout

  • • Plank – 30 seconds hold
  • • Push-ups – 30 seconds

She workouts for 2 minutes and then takes a break for 2 minutes to prevent injuries.

Gal Gadot

Gal Gadots Diet

Gal Gadot’s diet was created by her trainer. He had her focus on meals including green vegetables, as well as, lean proteins. The key to Gal Gadot’s diet was balance, drinking plenty of water, and moderation in everything.


Gal Gadot received good advice from her trainer when she started working out in New York. He told her that weight training isn’t just about the hour you put in while you’re at the gym, It’s just as important to focus on your fitness outside the gym. Twight says he reminded Gal Gadot about something very important, that: “Poor nutrition and inadequate sleep reduce the effectiveness of weight  training by 20-30%.

Further, she learned to make balanced choices through the realization that ‘Your Food is Your Fuel’. With this in mind, she focused on a selection of leans and greens to occupy the majority of her diet, having a balanced approach means getting everything your body could need.

Leans and Greens

To get a Wonder Woman body, Gal Gadot states the importance of meal selections. Her trainers taught her to balance each meal with equal parts of lean protein and green vegetables.

Lean protein gives your body what it needs to tone your muscles. While green vegetables, particularly, have the most nutrition per calorie of any food. Trainer Thomas Bradley told her to avoid what might “appear” healthy. Examples of this includes green juices, which tend to be high in natural sugar.

A better option is making your own green smoothies. This method allows Gadot to make sure she gets the nutrition she needs. They also make your body look better by reducing bloating. Popular among many female celebrities, The Beauty Detox Solution shows you how to eat this way.

Green smoothies have become the most popular Hollywood diet, as a method for actresses and actors to consume vegetables without the added sugar. Healthy meals should have plenty of green vegetables, like spinach or kale. These vegetables can easily be thrown into a drink without changing the taste. Gal Gadot says:

Drink Water

Gal Gadot’s trainer made sure her diet included drinking 1 gallon of water a day. She would fill up enough water at the start of each day. Then, she would make sure to drink all of it by the end of day.

Gal Gadots Story and Success

Gal Gadot is an Israeli actress, singer, martial artist, and model. She was born in Rosh Ha’ayin, Israel, to a Jewish family. Her parents are Irit, a teacher, and Michael, an engineer, who is a sixth-generation Israeli. She served in the Israeli Defence Force (IDF) for two years, and won the Miss Israel title in 2004 at 18 years old.

Gal began modeling in the late 2000s, Gal Gadot is a great example of the “When At First You Don’t Succeed, Try Again” motto. Her very first attempt at acting was playing the James Bond girl in Quantum of Solace in 2008. Gal Gadot got lost the part to actress, Olgya Kurylenko. and then made her film debut in the fourth film of the Fast and Furious franchise, Fast & Furious, as Gisele.

Her role was later expanded in the sequels Fast & Furious 5 and Fast & Furious 6, in which her character was romantically linked to Han Seoul-Oh (Sung Kang). In the films, Gal performed her own stunts. She also appeared in the 2010 films Date Night and Knight and Day.

However A few years later, both Gal Gadot and the same girl who taken her role in quantum of solace years before,Olgya Kurylenko, was both competing for the same role as Wonder Woman, Gal Gadot went up against Kurylenko and ended up winning the part as Wonder Woman In early December 2013, Gal was cast as Wonder Woman in the movie Batman v Superman: Dawn of Justice.

In preparation for her role as Wonder Woman, Gal received swordsmanship, Kung Fu kickboxing, Capoeira and Brazilian Jiu-Jitsu training. As a result, her performance as the superhero, which is the first time for the character on film, was perceived as one of the best parts of the otherwise poorly-received film. Gadot played the role again in her own solo film Wonder Woman, which was received very positively.

Gal Gadot Quote

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