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Try Wonder Woman’s Three-Step Leg Day

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There’s a reason no one messes with Amazon warriors, you know.

When you’re a superhero, you’d think you wouldn’t have to put that much effort into your health. You’ve got super powers after all, what’s the point of exercise? Well, let me tell you, just because heroes are super, that doesn’t mean they don’t work hard to stay in great shape. Take Gal Gadot, staring as Wonder Woman in the upcoming Wonder Woman: 1984. You think Diana of Themyscira got those legs for nothing? Heck no. Gal Gadot has an intensive 3-part leg day system, and if you want legs like hers (and I know I do), you should give it a try.

Step one is high-intensity interval training, or HIIT. Start with a five-minute warm up on the treadmill, then hit the ground running with sprint burst intervals. Wherever you run, be it on the street, at the gym, or on a track, you gotta run at your absolute max capacity for a good 30 seconds, then relax with a slow walk for 30 seconds, then repeat.

Step two is resistance training to build a strong lower body. Doesn’t matter how much stamina you have if your legs snap like twigs. 20 reps of lunges will get you good and flexible, and you can also use equipment like a dumbbell or a resistance band to perform goblet squats or banded lateral walks, respectively. Whatever you pick, you want four different resistance exercises with at least 10 reps a pop.

Finally, step three is core work. You can’t run with all you’ve got without using your abdominal muscles, and who doesn’t like a good six-pack? This part’s pretty straightforward; you just want 10 reps of skaters, bouncing back and forth on your legs while engaging your torso, then a 45-second hollow body hold. This step is supposed to be simple since you’ll probably already be exhausted after the first two steps. Take it slow, cool down, and drink some water. You’ll be on your way to super legs in no time.

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