The Wonder Woman Workout

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Wonder Woman Workout

So!  If we’re building the body of an amazon we want to be strong, fast, and agile!  Wonder Woman, arguably the greatest of the Amazons, is certainly no exception.  As such, we’re going to be moving some heavy weight, but also working on some bodyweight and plyometric stuff for agility, speed, and conditioning purposes.

Now, when it comes to body composition, Wonder Woman is built, but she’s not massive.  She’s got a lean, strong physique with GREAT muscular definition, and we know that bodies like that are built in the kitchen!  Check out Macros and You! for an intro to proper nutrition!  However, if you’re ready to really become an Amazon, then you’ll want to grab RPG Fitness as soon as you are able.

As with all workouts, you’re going to want to Warm Up before every session, and Cool Down afterwards.

Note: This workout, like most, is designed to easily plug into the RPG Fitness workout system.  For the weightlifting portions, stick with the guidelines for “The Warrior Workout.”

Equipment Needed:
Squat Rack
Pull Up Bar
Backpack, Weighted Vest, or Weight Belt


Station –  Perform all sets of an exercise before moving on to the next exercise.  Rest 1-3 minutes between sets.

Strength A:

5×5 Back Squat (start with bodyweight squats if necessary)
5×5 Bench Press
5×5 Pull Ups (start with chair assisted if necessary, then start adding weight via backpack/vest/weight belt when 5×5 gets easy for you)
5×5-10 Push Ups (start with kneeling, then move to clapping push ups when these get easy)
5×5-10 Second Handstand Holds (perform these against a wall at first, then move to freestanding as you get better)
3×3-5 Handstand Push Ups (start with pike push ups, work up to these)
5×5-10 Russian Twists (start unweighted, then start holding progressively heavier weight plates)

Strength B:

5×5 Deadlift
5×5 Overhead Dumbbell Press
5×5 One-Armed Dumbbell Rows
3×5-10 Dumbbell Skull Crushers
3×5-10 Dumbbell Bicep Curls
3×5-10 Hanging Leg Lifts
5×15 second Sprints (rest for 15-30 seconds between each sprint)

Strength Notes:

So, we’re going with a full body routine with both workouts, but attacking the muscle groups a bit differently.  Workout A begins with squats, the king of all exercises, then goes into upper body work, finishing out with some agility and core work.  Workout B begins with Hades’ favorite exercise, the deadlift, and then moves on for some single arm dumbbell work to help ensure even upper body development, followed by some core work and sprints to build massive Amazonian speed.


Level 1 (Beginner):

20-30 minute Walk

Level 2 (Intermediate):

20-30 minute Jog

Level 3 (Advanced):

30 minute Run (Try to get 3 miles in in half an hour)

Level 4 (Amazon):

30 minute Run (Shoot for at least 3.5 miles in half an hour)

Cardio Notes:

Our strength training is already pretty legs heavy, so we’re not going super hard for the cardio.  We’re just looking to build good cardiovascular fitness and stamina.  If you’ve not able to run, you can sub in biking, swimming, or elliptical work.  The idea is just to keep your heart rate at a good elevation for thirty minutes or so.


Day 1: Strength A
Day 2: Cardio
Day 3: Strength B
Day 4: Rest
Day 5: Strength A
Day 6: Cardio
Day 7: Rest

Schedule Notes:

We’re pretty leg heave with our strength work, so feel free to take an extra rest day on Day 2 instead of cardio, if you need to.

That’s it for the Wonder Woman workout!  I hope it gives you the strength to rival the Greek gods!  I’ll see you again on Monday with The Skills of the Amazon Warrior!  Live boldly, change the world, and continue to be awesome!

Dan “DaRatmastah” Wallace

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