Gal Gadot’s Wonder Woman 1984 exercise routine is the biceps workout I needed

ActiveWorkoutsGal Gadot’s Wonder Woman 1984 exercise routine is the biceps workout I neededRock-solid biceps, here I comeWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

Rock-solid biceps, here I come

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Warner Bors)

Screenshots of Warner Bros� Wonder Woman 1984 movie with Gal Gadot

(Image credit: Warner Bors)

For a long time, I have been searching for an arm workout that’s not your usual macho affair. Sure, Chris Hemsworth and Henry Cavill look pretty muscular in their spandex suits, but not everyone wants to lookthatbuff. I, for one, prefer the way Gal Gadot looked in Wonder Woman 1984. Luckily enough, the personal trainer who got her ready for the movie shared some of the exercises she used in a video!

Although the workout isn’t mind-blowingly complex, I liked how Magnus Lygdback described the movie-making process: “It’s like running a marathon; you do it over a long period. It’s crucial not only to stay healthy but also injury-free.” That’s exactly what I need, as I’m not in a rush tobuild muscle, and I’m happy to develop muscle definition sustainably, which will always take longer.

To get ready for the movie, Gal trained five times a week. She completed afull-body workoutin the first three days, then did it all over again in the last two days. That said, this workout isn’t her full workout; what Magnus explains below is her arm routine. It’s not quite intense asNatalie Portman’s Thor workout– another good point in my books – but it’s challenging enough to kick-start muscle growth.

The seven exercises require using anAssault Bikeor a similar air bike (check out ourbest air bikeguide for more info), a medium-sized set of dumbbells (here are T3’sbest dumbbellsandbest adjustable dumbbellsguides) and a PVC pipe. Alternatively, you can substitute the bike for a rowing machine; it’s probably more likely you have one at home, but if you haven’t, here are thebest rowing machinesright now.

The exercises incorporate strength training for your biceps, triceps and abdominal muscles, as well as High-Intensity Interval Training (HIIT). The workout also uses supersets, which are two consecutive exercises performed without a break. The assault or air bike is typically used for high-intensity cardio training and can really work your upper body. The faster you wriggle the handles, the stronger the resistance becomes. The exercises are:

Keen to build yourself a home gym and be equipped to take on Gal Gadot’s superhero workout? Then browse through our extensive list of thebest home gym equipmentwe’ve tested and rated this year. If you’re fortunate enough to have sufficient space and want a low-impact cardio machine, thebest elliptical trainersare a perfect addition this winter.

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