Looking to get strong and toned arms like Gal Gadot in Wonder Woman 84? Look no further! In this exclusive workout video, Gal Gadot’s personal trainer, Magnus Lygdback, shares the incredible arm workout that helped Gal achieve her superhero physique. This workout is designed to improve arm strength and endurance, giving you the sculpted arms you desire. Plus, Magnus offers daily fitness advice and inspiration on his Instagram, so be sure to check him out for even more tips. Don’t miss out on this must-do workout if you’re a fan of Wonder Woman 84!

Agnes, a highly experienced trainer and nutritionist, delves into Gal Gadot’s arm workout for Wonder Woman 84 in this informative video. She outlines Gal’s five-day split, emphasizing the importance of working the entire body twice a week. Agnes also highlights the effectiveness of high-intensity interval training and core exercises in achieving Gal’s impressive arm strength and overall physique. Plus, she reveals a special offer for Son of a Barista’s high-quality coffee that she personally loves. Check out her video for all the details and get ready to transform your arms!

Gal Gadot’s Wonder Woman 84 Arm Workout


Welcome to Gal Gadot’s incredible arm workout for Wonder Woman 84! In this exclusive workout, designed to improve your arm strength and endurance, you’ll learn the secrets to getting strong and toned arms like Gal Gadot. If you’re a fan of the movie and want to achieve that Wonder Woman look, then this workout is a must-do!

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About Gal Gadot’s Arm Workout

Gal Gadot’s arm workout is a result of her collaboration with trainer and nutritionist Agnes, who has over 20 years of experience helping actors and actresses get in superhero shape. Gal Gadot followed a five-day split, where the first three days focused on working through the whole body, and the remaining two days would repeat the process. Overall, the entire body would be worked out twice a week.

Goals of the Arm Workout

The main goals of Gal Gadot’s arm workout are to improve arm strength and endurance, achieve a toned and defined look, and enhance overall performance. This workout combines various exercises and techniques to target the muscles in the arms effectively.

Importance of Arm Strength and Toning

Strong and toned arms are not only visually appealing but also play a crucial role in everyday activities and physical performance. Having strong arms improves your ability to lift and carry objects, enhances your athletic performance, and contributes to better overall functional strength.

Combining Strength, Mobility, and Agility

To embody the character of Wonder Woman, Gal Gadot needed to have not only a strong physique but also the agility and mobility to perform the intense action sequences required for the movie. This workout incorporates exercises that focus on building strength while also improving mobility and agility.


To prepare your body for the workout, start with a five-minute warm-up on the assault bike. If you don’t have access to an assault bike, you can use any other cardio machine you have available. The warm-up helps increase blood flow, raises your body temperature, and prepares your muscles for the upcoming workout.

High-Intensity Interval Training

After the warm-up, the workout includes high-intensity interval training (HIIT). This form of exercise involves alternating between short bursts of intense activity and periods of rest or lower intensity. For Gal Gadot’s arm workout, you’ll do 20 seconds of intense exercise followed by 20 seconds of rest, and repeat this sequence for six rounds. HIIT is an effective way to burn calories, increase endurance, and improve cardiovascular health.

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Alternating Bicep Curls

Next, you’ll move on to alternating bicep curls. Grab a pair of dumbbells and perform eight repetitions on each side for three rounds. This exercise targets the biceps and helps to build strength and definition in the arms.

Skull Crushers

Skull crushers are an exercise that isolates the triceps, the muscles at the back of the upper arm. Using dumbbells or an EZ bar, perform 12 repetitions of skull crushers for three rounds. This exercise helps tone and strengthen the triceps.

Bicep Cable Curl and Tricep Pushdown Superset

A superset involves performing two exercises back-to-back without resting in between. For this superset, you’ll start with bicep cable curls, doing 12 repetitions, and then immediately move on to tricep pushdowns for another 12 repetitions. Repeat this superset for three rounds. This combination targets both the biceps and triceps, helping to build strength and definition.

Isolated Bicep Curl and Lateral Raise Superset

Another superset in Gal Gadot’s arm workout consists of isolated bicep curls and lateral raises. Start with 10 reps of isolated bicep curls against the wall, using a dumbbell or resistance band, and then immediately transition into 12 reps of lateral raises. Repeat this superset for three rounds. These exercises target the biceps and shoulders, enhancing both strength and aesthetics.

Hollow Hold

The hollow hold exercise is a challenging core exercise that also engages the arms and shoulders. Hold a hollow position, which is lying on your back with your legs and shoulders lifted off the ground, for 45 seconds. Repeat for four sets, resting for one to two minutes in between. The hollow hold helps to strengthen the entire core and improve stability.


To achieve the arms of Wonder Woman, it’s important to remember that training is just one part of the process. Proper nutrition is also essential for achieving your desired results. If you want to learn more about Gal Gadot’s nutrition for Wonder Woman 84, check out Agnes’ old videos on YouTube.

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For those looking to follow the full six-week program, you can find it on the Magnus Method Training Program App, where you’ll receive daily fitness advice and inspiration. Currently, there is a promotion where you can get 30 days for one dollar, and afterwards, you can sign up for as low as 27 cents per day. Don’t miss out on this fantastic opportunity!

Remember to listen to your body and adjust sets and reps accordingly based on your current fitness level. Gal Gadot’s arm workout, combined with a well-rounded training program, can help you achieve stronger, more defined arms. Give it a try and be sure to let us know what you think!