For a long time, I’ve been looking for an arm workout that isn’t your usual macho affair. Sure, Chris Hemsworth and Henry Cavill look pretty muscular in their spandex suits, but not everyone wants to look. that strong. I, for one, prefer the look of Gal Gadot in Wonder Woman 1984. Fortunately, the personal trainer who prepared her for the movie shared some of the exercises he used in a video.
Although the exercise isn’t incredibly complex, I liked how Magnus Lygdback described the process of making a film: “It’s like running a marathon; you do it for a long period of time. It’s crucial to not only stay healthy but also injury-free.” .” That’s exactly what I need, since I’m in no hurry to work the muscleand I’m happy to sustainably build muscle definition, which will always take more time.
To prepare for the movie, Gal trained five times a week. She completed a full body workout in the first three days, then did it all over again in the last two days. That being said, this training is not the complete training of him; what Magnus explains next is his arms routine. It’s not as intense as Thor’s Training by Natalie Portman – another good point in my books – but it’s challenging enough to fuel muscle growth.
All seven exercises require the use of a assault bike or a similar air bike (see our best air bike guide for more information), a set of medium-sized dumbbells (here are the ones for T3 best dumbbells Y best adjustable dumbbells guides) and a PVC pipe. Alternatively, you can substitute the bike for a rowing machine; You probably most likely have one at home, but if you don’t, here are the best rowing machines right 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 the upper body. The faster you move the handles, the stronger the resistance becomes. The exercises are:
- Heating
- 5 minutes of HIIT on an assault bike or stationary bike
- HIIT
- 20 seconds on/off for six rounds
- Biceps
- Alternating biceps curl (8 reps each arm x 3 sets)
- triceps
- Skull Crushers (12 reps x 3 sets)
- superset 1
- Cable Biceps Curl on Triceps Pushdown (12 reps each x 3 sets)
- Superset 2
- Isolated biceps curl against a straight wall (10 reps x 3 sets)
- Lateral Raise (12 reps x 3 series)
- hollow clamp
- 45 seconds x 4 series
If you enjoyed this super workout, why not explore our complete guide to the best dumbbell exercises for each area of your body suggested by Sports Performance Lab department head Erin Kloosterman? If you don’t own any equipment but still want the benefits of a full body workout then grab this 10-minute, 4-movement bodyweight routine.
Are you eager to build a home gym and be equipped to take on Gal Gadot’s superhero workout? Then browse through our extensive list of best home gym equipment we have tested and qualified this year. If you’re lucky enough to have enough space and want a low-impact cardio machine, the best elliptical trainers They are a perfect complement for this winter.
