Gal Gadot is an Israeli actress, producer, and model. After appearing in several television shows and movies in her home country, she rose to fame by portraying the DC universe character Wonder Woman. At age 18, Gadot won the 2004 Miss Israel beauty pageant and subsequently competed for Israel in the Miss Universe 2004 that took place that year in Ecuador. This victory helped launch her successful modeling career. She also studied law and international relations at Reichman University.
The 37-year-old transitioned from modeling to acting, making her debut in Bubot, an Israeli television series, in 2007. Her first big Hollywood break came when she was cast as Gisele Yashar, an ex-Mossad agent and weapons expert, in Fast & Furious (2009), a role she would reprise in Fast Five (2011), Fast & Furious 6 (2013), and Furious 7 (2015). Dubbed the “biggest Israeli superstar” by local media outlets, Gal Gadot made it onto Time’s list of “100 Most Influential People” of 2018.
In October 2019, she co-founded the production company Pilot Wave with her husband. “As producers, we want to help bring stories that have inspired us to life,” the couple said. “Pilot Wave will create content that promotes the perspectives and experiences of unique people and produce impactful stories aimed at igniting the imagination.”
Gal Gadot Workout Routine
The superstar had been active for most of her life, so she was already in shape when she began training for Wonder Woman. Gadot had an active childhood, participating in sports such as volleyball, tennis, and basketball. “Growing up I was more into sport than beauty. I entered the Miss Israel competition because of the experience, not because of glamour. And I am so grateful Life is about trying new things. Now I enjoy the experience of getting ready for roles and a night out,” she told the Elle. Despite her lifelong pursuit of fitness, it still took her months of preparation to get in shape for the movie.
Wonder Woman is strong, powerful, and fearless. She is the type of superhero that women worldwide look up to because she can do whatever she wants. During a 2017 appearance on Live with Kelly and Ryan, Gal admitted that the training regimen for the role of Wonder Woman was more demanding than her training for the military. “I was training six months prior to the shoots, and six hours a day. I did two hours of gym work, two hours of fight choreography, and one and a half hour to two hours of horseback riding…It was a lot more intense than the army by far,” she said.
She can do everything from fighting to jumping tall buildings. Even though she was already in great shape, Gal wanted to improve her superhuman strength by working with Magnus Lygdback, a world-renowned Swedish health and wellness expert best known for working with some of the world’s most well-known actors and athletes. For the better part of a year, the pair worked out together for about an hour a day, five days a week, traveling from Los Angeles to Washington D.C., Spain, and London during filming.
To make her look powerful, Magnus focused on resistance training. The duo spent one day on legs, the second on chest and back, the third on arms and shoulders, the fourth on lower body, and the fifth on upper body. The first few months were spent gradually preparing for the rigors of a six-month shoot, focusing on keeping Gal mobile and injury-free. Her recovery routine included ice baths and muscle-recovery tools like the Theragun.
Gal Gadot’s Wonder Woman Workout Plan
After five minutes of warming up on the treadmill, Magnus and Gal jump into quick sprint intervals before starting the workout. They always finish each session with some core work, but they make sure to work different parts of the core as part of the splits.
Day 1: HIIT, Legs, and Core
- Warmup: Treadmill, 5 minutes; HIIT Treadmill Sprints, 3x for 30 seconds, with 30 seconds off
- Front Squat: 3 sets of 12 reps
- Walking Lunge: 3 sets of 20 reps
- Mini band circuit, 3 rounds: Mini band curtsy step, 20 reps; mini band lateral walk, 15 reps on each side
- Skaters: 3 sets of 20 reps
- Windmill: 20 reps, 10 on each side
DAY 2: Chest, Back, and Core
- Warmup: Assault bike (or rowing machine), 5 minutes
- Wide-Grip Pull Down: 3 sets of 12 reps
- Push-ups to max out, finish last couple reps on knees, 3x
- Alt Standing Dumbbell Rows: 3 sets of 20 reps
- Superset, 3 rounds: Reverse fly on an incline bench, 12 reps; dumbbell flys on a flat bench, 12 reps
- Core superset, 3 rounds: Crossover mountain climbers, 12 reps, 6 each side; rotational leg kicks, 12 reps, 6 each side
DAY 3: HIIT arms, Outside shoulders, and Core
- Warmup: Assault bike, 5 minutes
- HIIT Assault bike, 5x for 20 seconds, with 20 seconds off
- Alt Biceps Curl: 3 sets of 8 reps on each side
- Triceps Skull Crusher: 3 sets of 12 reps
- Superset, 3 rounds: Cable bicep curl, 12 reps; tri push down, 12 reps
- Superset, 3 rounds: Double bicep curl flat back, 10 reps; lateral raise, 12 reps
- Hollow hold: 3 sets of 45 seconds
DAY 4: HIIT lower body, and Core
- Warmup: Treadmill, 5 minutes; HIIT Deadmill sprints, 3x for 30 seconds
- Leg Press: 3 sets of 12 reps
- Bulgarian Split Squat: 3 sets of 10 reps on each side
- Swiss Ball Superset, 3 rounds: Knee tuck, 12 reps; side to side, 12 reps, 6 on each side
- Superset, 3 rounds: Hamstring curl, 12 reps; hip thrust, 12 reps
- Stability Ball Pass: 3 sets of 20 reps
DAY 5: Upper body, and Core
- Warmup: Assault bike, 5 minutes
- Superset, 3 rounds: Close-grip pulldown, 20 reps; lateral raise, 15 reps
- Superset, 3 rounds: Dumbbell rotation, 16 reps, 8 each side; push-ups on the bench, 12 reps
- Superset, 3 rounds: Straight-arm pulldown, 12 reps; dumbbell straight-shoulder raises, 10 reps
- Dragon kicks: 3 sets of 15 reps
Gal Gadot Diet Plan
Known for her roles as a superhero, Gal Gadot focuses on nutrition to stay healthy and protects herself against chronic diseases, such as heart disease, diabetes, and cancer. “Since I’m from the Middle East, I’m very much all about the Mediterranean diet,” she told Good Housekeeping. Her eating style emphasizes extra virgin olive oil, fresh vegetables, fruits, lean proteins, whole grains, and wine. “I look at food as fuel, and I want to give the best to my body, so I try to eat healthy on most days.”
While Gadot follows a healthy diet, she does not deprive herself. “I’m not a saint. I eat cheeseburgers and stuff like that. But the majority of the time, I keep it healthy. And when I do, I’m more vital.” she tells Shape. The actress doesn’t avoid foods like burgers, ice cream, or chocolate because she understands it’s all about portion control. “I try to eat healthy yet balanced. I don’t like to deprive myself of anything. I believe in balance in everything, by the way,” she told Good Housekeeping.
Gadot starts her morning with an intense hydration routine. “I wake up and drink water like a camel,” she said. She drinks more water throughout the day, especially while working out to help her body function at its best. Following her morning workout, the actress fuels up with two eggs, toast, and a salad. She eats lean protein with complex carbs, such as sweet potato, and a lot of vegetables for lunch. She has grilled chicken or beef with sauteed vegetables and Mediterranean salad for dinner.
In addition to her three daily meals, Gadot always snacks to get her through the afternoon energy slump. “In the afternoon, when I get hungry again, I’ll have a snack, which is usually dates or yogurt with green apples,” she shares.
- Breakfast: two eggs, toast, and chopped green salad.
- Snack: dates or yogurt with green apples.
- Lunch: baked sweet potatoes with sardines, green olives, and kale.
- Dinner: grilled chicken or beef with sauteed vegetables and Mediterranean salad.
Gal Gadot Supplements
It’s important to remember that your body requires some nutrients every day to function correctly. A well-balanced diet can provide everything you need to stay strong and healthy, but supplements can fill in the gaps. Miss Israel takes Folate, Iron, multivitamin, vitamin D, collagen, and probiotics to increase exercise efficiency, boost her immune system, reduce inflammation, improve digestion, and maintain her health.
- Vitamin D
- Multi-Vitamins
- Collagen
- Folate
- Iron
- Probiotics
