Skip to main content


Diet Wonder Woman

Gal Gadot at 32 years old, Miss Israel 2014 with 178 cm body height, need to add more 6 kg muscle mass for portraiting Wonder Woman. How she doing it?

More and more water
Keep hydrate, since drink so much water, prevent her snacking and keep energize during work out.

Work out combintation
To get lean body and muscle like Wonder Woman, Gadot do boxing and other martial arts. Gadot also doing weight training combine with TRX.

No sweet snack at nightari. Her favorit fresh vegetables like tomato, cherry, celeri and bread with avocado. On her instagram, she often post her favorite snacks, fresh strawberry and tomato.

2 Minute Effective
In 2 minute, she doing 30 seconds push-up, 30 seconds plank. Repeat the routine four times. This routine good for lean your arm.

What On Her Plate
Low fat protein combine with vegetables. Bad nutrition and bad sleep habbit will decrease your training effectivess about 30%.

And sure enough, Gadot avoid canned food, she always have fresh product like …
Recent posts

FloatFit, Yoga In Advanced?

What is FloatFit?
The floatfit® class is a 30 minute HIIT workout including burpees, lunges, squats, aquaclimbers, v-sits, all on water! This low impact, cross training class gives you a fun full body workout.

incorporates isometric exercises like a v-sitplyometric exercises like burpeesand  stretchingThe floatfit® class is a 30 minute HIIT workout on water, so wear normal gym gear that you don’t mind getting wet!You’ll be far happier if you bring a towel and change of clothes with you.

The Gunman Workout - Sean Penn Transformation

He might be 54, but his newly muscular torso in The Gunman movie is unbelievable. Penn plays sniper Jim Terrier, a mercenary assassin forced into hiding when the target sights are honed on him by a Congo hit squad. To convincingly portray a trained killer, Penn used a combination of compound, functional weight training moves to pack on lean muscle without compromising agility, and armed himself with the lethal hand-to-hand combat skills of krav maga.

Below, fitness expert Niko Algieri has devised the workout that would get you into Jim Terrier’s enviable shape.

The Gunman workout ‘The first thing that’s evident in the film is Penn’s perfectly proportioned and balanced physique,’ says Algieri. ‘But it isn’t all for show. He’s mobile as well as powerful. For that Penn would have used military-style, full-body functional training, starting workouts with compound moves and focusing on building muscle with body part splits later in the session. This Gunman workout will help you move heavy l…

If you're looking more challenging push up exercise...

Feel Bored doing Treadmill? Check this out

What Is The Best Calisthenics Workout?

There are no weights, and no real machines around. Your only option for a workout is calisthenics.What is the best calisthenics routine to improve strength and physique? What kind of methods can be followed to get the best out of a calisthenics workout?

Exercises Chest:Push ups This is a good exercise to build your upper body with. It works your pectorals, triceps, and anterior deltoid. For this exercise work up to high rep range and then add weight.

Say someone could only do 12 body weight push-ups, well then they shouldn't add weight and work on getting the rep ranges up. Then start to add weight gradually with some standing next to you pushing down on your back (lightly or hard depending on strength).

Chest Dip This is another good exercise to develop and strengthen the pectorals, triceps and anterior deltoids. Most people will not have any equipment as seen in the demonstration above.
You can easily use two couches put together or two chairs together. Be creative with whatever…

How to Squat: The Ultimate Guide To Proper Form on Squats

What Are Squats? Bend through your knees with the bar on your back until your hips come lower than parallel. Once your hip joint is lower than your knee joint you Squat up again. Here's a free video where I show and explain proper form on Squats:

Why Should You Squat? Every muscle works when you Squat: your legs move the weight, your abs & lower back stabilize it, your arms squeeze the bar, etc. The Squat is NOT just a leg exercise, it's a full body exercise. here's what you can expect...
Build Muscle. Muscle size is directly related to strength. That's why the best bodybuilder ever, Arnold Schwarzenegger, could Squat close to 500lbs. Getting stronger at Squats is the fastest way to gain muscle.Gain Strength. Squats strengthen your legs by working them through a full range of motion. This helps all sports but also daily activities. No more bending over to pick up an object, you can just Squat.Gain Flexibility. Squats are proof that weight training doesn't make…