2017 will see the superhero movie blockbuster Wonder Woman grace movie screens. He made his first appearance in 2016 movie Batman vs Superman and mesmerized the audience with her feminine grace, confidence and charisma. Actress Gal Gadot became the warrior princess by personal trainer Mark Wright. Despite getting physical, you have to not invest in a Hollywood personal trainer . All you need is the right equipment and willpower to transform into a heroine like Wonder Woman. Here is a turbo workout that will unleash your inner “warrior princess” and help you develop a physical ‘Wonder Woman’!
Wonder Woman wields a sword and a shield. The definition in his arms show when ready to face a challenge. You can develop a similar definition doing biceps, triceps and shoulder exercises . You can use dumbbells to do :.
- 3 series of exercises shoulder press 50% of its maximum weight of 15 repetitions
- 3 sets of lateral shoulder raises in 50% of the maximum weight 10 repetitions.
- 3 sets of bicep curls at 50% of its maximum weight of 15 repetitions.
- 3 sets of triceps extensions at 40% of its maximum weight of 15 repetitions.
Form the legs to be a gladiator hero!
You want to condition your legs to be strong and toned. Fortunately, the muscle groups in the legs can easily give tone with the right training program. Making moves press and extension exercises with your legs, you contract the muscles and allow them to grow
Recommended exercises include :.
- Set of 3 squats at 10 repetitions at 60% of its maximum weight.
- Set of 3 Leg extensions in 40% of its maximum weight. (This is why the resistance remains in the muscle without affecting the kneecap).
- Set of 3 calf raises for 20 reps at 80% of maximum body weight.
These exercises must be complemented by plyometrics as:
- jumps box
This improves muscle elasticity, making it more powerful, faster and athletic.
Improve your posture with back exercises.
to have a dominant presence as the heroine of the Amazon, it is necessary to carry himself with a stance that radiates confidence. The easiest way to achieve this is by strengthening your core muscles of the back.
rowing exercises that target the muscles of the inner back will improve your posture. Recommended exercises include:
- Set of 3 rows of cable in 60% of its maximum weight of 15 repetitions
- Set of 3 rows with dumbbells in 60% of its maximum weight 15 repetitions. .
- Set of 5 deadweight at 60% of its maximum weight of 10 repetitions.
Increase your marvel at the tenacity of women through resistance training!
The first step to get a body like Wonder Woman is committed to a cardiovascular workout. It will help tone down her waist and condition your entire body so it will appear fit and healthy.
The best way to burn body fat is to make cardiovascular training . The cardio training you do, the easier it will be to maintain a calorie deficit and burn body fat. It is useful to do an exercise on a machine that will easily control the amount of calories burned during your workout.
For example, 40 minutes worth running on a treadmill to 80% of your maximum heart rate will burn about 400 to 600 calories per session. If you are able to run for 1 hour, you should be able to burn 700 to 800 calories, which will tone your body even faster.
Cardio training during the same time can be done in different cardiovascular equipment such as spinning bikes, exercise bikes, step machines, elliptical and rowing machines.
With this training, you will become one of a heroine in no time.